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Wod

Segunda | 14.12.2020

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

12′: Metcon (Time)

For Time:

12/12 Ktb/Db Squat Snatch

15/15 Ktb/Db Bent Over Row

10/10 Ktb/Db Squat Snatch

12/12 Ktb/Db Bent Over Row

8/8 Ktb/Db Squat Snatch

9/9 Ktb/Db Bent Over Row

CAP 12′
Squat Snatch https://www.youtube.com/watch?v=BqWYvGDIRwE

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