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Wod

Terça | 18.08.20

Kamon – Kamon Start

Warm-up

10′: 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

3′: Strict Ring Dips (AMRAP – Reps)

2′ Max of Strict Bench Dips

Rest 1′

3′: Pistols

1′ Max Pistol

Rest 2′

22′: Metcon (Time)

For Time CAP 22′

Buy In: 100 DU/Side Hops

50 Ktb/Db Swing

20 Pistol

50 Box Jump Over

20 Pistol

50 Sit-Ups

20 Burpees

50 Ktb/Db Hang Clean

20 Burpees

Buy Out: 100 DU/Side Hops