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Wod

Quinta | 10.12.2020

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

32′: Metcon (No Measure)

E1,25MOM (25x)

60″ On / 15″ Off

1- Max Ktb/Db Sumo Deadlift High Pull

2- 14 Single Arm Ktb/Db Lunge

3- 12 Ktb/DbPull Over

4- 12 Deficit Push – ups

5- 10 Ktb/Db Renegade Row

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

Single Arm DB Lunge https://www.youtube.com/watch?v=MNzVmSILsJ8

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

Deficit Push-up https://www.youtube.com/watch?v=KadL9HpmWSg

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