Categorias
Wod

Quarta | 16.09.20

Kamon – Kamon Start

Warm-up

10′: 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

Core

4′: Metcon (AMRAP – Reps)

Tabata

Cross Chop with KTB
*Carga leve/moderada (PSE- 5-6)

Strength

10′: Weighted Ring Dips

2x


Max Bench Dips

Max Bench Dip 90° Hold

Metcon

9′: Metcon (AMRAP – Reps)

5′ EMOM

30s SDHP
Rest: 4′

Metcon

12′: Metcon (No Measure)

EMOM (12x)

1. 10 Ktb/Db Weighted Sit Ups

2. 5/5 Ktb/Db Overhead Squat

3. 15 Box Jump Over

4. 30″ Hollow Hold