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Wod

Quarta | 09.12.2020

Kamon – Kamon Start

Warm-up

5′: Full Body Warm-up 3 (No Measure)

10 Escorpiões

10 Extensões de tronco

10 Apoios para frente e para trás no punho

10 Apoios pro lado e pro outro no punho

10 Mãos nos ombros e giros para trás e para frente

10 Pike push up

10 Walk to plank

10 Shoulder taps

10 Ativações de escápulas

20 Mountain climbers

* Do as much as you can in the time given

Strength

10′: Shoulder Press

E2,5MOM (4X)

10/10 @ Ktb/Db

*mxs tempo 30X1

Shoulder Press https://www.youtube.com/watch?v=5yWaNOvgFCM

Metcon

3′: Strict Handstand Push-Ups (AMRAP – Reps)

AMRAP 2′

Strict Handstand Push-Ups

Rest 1′

Metcon

15′: Metcon (AMRAP – Reps)

E2,5MOM (6x)

90″ On / 60″ Off

5 Ktb/DB Hang Squat Snatch

Max Kettlebell Swing
Hang Squat Snatch https://www.youtube.com/watch?v=IucshEToDyM

Kettlebell Swing https://www.youtube.com/watch?v=mKDIuUbH94Q