Categorias
Wod

Sexta | 11.12.2020

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

Metcon

16′: Metcon (AMRAP – Reps)

EMOM (16x)

1′ On / 1′ Off

Max Burpee + Power Clean
Burpee https://www.youtube.com/watch?v=auBLPXO8Fww

Power Clean https://www.youtube.com/watch?v=GVt4uQ0sDJE

Strength

15′: Metcon (No Measure)

In 15′

4x

8/8 Ktb/Db Paused Front Squat

30″ Ktb/Db Goblet Squat Hold
Paused Front Squat https://www.youtube.com/watch?v=DgAmViDVAW4

Goblet Squat https://www.youtube.com/watch?v=3gpXflqRiEc