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Wod

Sábado | 12.12.2020

Kamon – Kamon Start

Warm-up

15′: 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

30′: Metcon (AMRAP – Rounds and Reps)

Amrap 30′

20 Ktb/Db Deadlift

30 Ktb/Db Bent Over Row

40 Burpee Box Jump Over

50 Sit-up

60 Double Under/ Penguin Jump
Deadlift https://www.youtube.com/watch?v=op9kVnSso6Q

Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4

Burpee Box Jump Over https://www.youtube.com/watch?v=GLktGkmcvWE

Sit-up https://www.youtube.com/watch?v=VIZX2Ru9qU8

Double Under https://www.youtube.com/watch?v=82jNjDS19lg

Penguin Jump https://www.youtube.com/watch?v=YsRufY9Hr-o