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Wod

Quinta | 17.12.2020

Kamon – Kamon Start

Warm-up

8′: 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

Weightlifting

6′: Press to Jerk

6′ E1,5MOM (4X)

4×3/3 @ Ktb/Db

Press to Jerk https://www.youtube.com/watch?v=ymUjHTC74tM

Weightlifting

12′ : Hang Power Clean & Jerk

12′ E2MOM (6X)

10 Ktb/Db Hang Power Clean

8 Burpees

Hang Power Clean https://www.youtube.com/watch?v=4GMiNI504iE

Push Jerk https://www.youtube.com/watch?v=VrHNJXoSyXw

Strength

10′: Push Press

10′ E2,5MOM (4X)

10/10 Ktb/Db Z Press

10 Push-ups

Z-Press https://www.youtube.com/watch?v=wce-elEhBHw

Push Ups https://www.youtube.com/watch?v=0pkjOk0EiAk