Categorias
Wod

Segunda | 07.12.2020

Kamon – Kamon Start

Warm-up

5′: Full Body Warm-up 1 (No Measure)

10 Giros de ombros frente e trás

10 Giros de braço frente e trás

10 Toques no pé

10 Goodmorning mãos atrás da cabeça

10 Step + toque no pé

5 Inchorm + Superman

5 Flexões

5 Air Squat lento + 5 rápidos

5 Jumping Squat

30 Jumping Jacks

30 Mountain Climber

* Do as much you can do in the time given

Metcon

18′: Metcon (Time)

For Time

4/4 Ktb/Db Split Jerk

18 V-Ups

18 Ktb/Db Thruster

Rest 1′

8/8 Ktb/Db Split Jerk

15 V-Ups

15 Ktb/Db Thruster

Rest 1′

12/12 Ktb/Db Split Jerk

12V-Ups

12 Ktb/Db Thruster

Rest 1′

15/15 Ktb/Db Split Jerk

9 V-Ups

9 Ktb/Db Thruster

CAP 18′
Split Jerk https://www.youtube.com/watch?v=GUDkOtraHHY

V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4

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