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Wod

Sexta | 04.12.2020

Kamon – Kamon Start

Warm-up

6′: Full Body Warm-up 2 (No Measure)

10 Giros de cabeça pra frente e pra trás

10 Giros de cabeça lado e outro

10 Giros de tronco

10 Braco e tronco pro lado e pro outro

10 Rotação de quadril

10 Rotação de joelhos pra dentro e pra fora

10 Rotações de tornozelos pra dentro e pra fora

10 Leg Swing pra dentro e pra fora

10 Bear Crawl para frente e para trás

10 Air Squat mãos acima da cabeça

20 High Knees

* Do as much you can do in the time given

Core

4′: Metcon (No Measure)

Tabata

Cross Chop with KTB
Cross Chop https://www.youtube.com/watch?v=VvihIHYN6vI

Metcon

35′: Metcon (AMRAP – Reps)

EMOM(35x)

30″ On / 30″ Off

1- Max Ktb/Db Pull Over

2- 10 Ktb/Db Over Head Squat

3- Max Ktb/Db Thruster

4- Max Sumo Ktb/Db Deadlift High Pull

5- Rest
Pull Over https://www.youtube.com/watch?v=3p2fB7T72gM

Over Head Squat https://www.youtube.com/watch?v=pn8mqlG0nkE

Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM

Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg