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Wod

Sexta | 10.07.20

Kamon – Kamon Start

Warm-up

5′: Clean Warm-up (No Measure)

10 Rotações de punho pra cima e pra baixo

10 Rotações de cotovelos pra cima com bastão

10 Front Squat

5 Dip + Pull + High Pull + Muscle

5 Dip + Pull + High Pull + Power

5 Dip + Pull + High Pull + Squat

5 Hang + Pull + High Pull + Muscle

5 Hang + Pull + High Pull + Power

5 Hang + Pull + High Pull + Squat

5 Tall Clean

Strength

10′: Shoulder Press

10′ E2,5MOM (4X)

3×5/5 Ktb/Db

8/8

*aa tempo 3020

Metcon

10′: Metcon (Time)

For Time CAP 10′

10/10 Thrusters Ktb/Db

20 Alternate Sumo Deadlift High-Pulls Ktb/Db

10/10 Push Jerks Ktb/Db

10/10 Overhead Squats Ktb/Db

10/10 Front Squats Ktb/Db

4 Burpees at the top of each minute