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Wod

Terça | 08.12.2020

Kamon – Kamon Start

Warm-up

5′: 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

Metcon

9′: Metcon (Time)

9′ E90sOM (6x)

Sprint in Place

5″@ 50-80%

5″ @ 100%
Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM

Metcon

20′: Metcon (AMRAP – Reps)

EMOM(20x)

1. 10 Ktb/Db Hang Clean

2. 8 Bench Dips

3. Max Sumo Deadlift

4. Max Renegade Row
Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=QJ8UtRc9A8I

Bench Dips https://www.youtube.com/watch?v=XXvuYGCxpkk

Sumo Deadlift https://www.youtube.com/watch?v=wQHSYDSgDn8

Renegade Row https://www.youtube.com/watch?v=G1AcX8Y_byg