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Wod

Terça | 15.12.2020

Kamon – Kamon Start

Warm-up

6′: Full Body Warm-up 2 (No Measure)

10 Giros de cabeça pra frente e pra trás

10 Giros de cabeça lado e outro

10 Giros de tronco

10 Braco e tronco pro lado e pro outro

10 Rotação de quadril

10 Rotação de joelhos pra dentro e pra fora

10 Rotações de tornozelos pra dentro e pra fora

10 Leg Swing pra dentro e pra fora

10 Bear Crawl para frente e para trás

10 Air Squat mãos acima da cabeça

20 High Knees

* Do as much you can do in the time given

Metcon

22′: Metcon (Time)

4 Rounds For Time:

5 Right Arm Hang Heavy KTB Power Clean (32/24kg)

20m Right Arm Heavy KTB Farmer Walk

5 Left Arm Hang Heavy KTB Power Clean

20m Left Arm Heavy KTB Farmer Walk

15 V-Ups

150 Sprint in Place

CAP 22′
Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=ZuTKcP6vtfI

Kettlebell Farmer Walk https://www.youtube.com/watch?v=IH3Rt-DgYuw

V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4

Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM