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Wod

Segunda | 21.09.20

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

Strength

10′: Deficit Handstand Push-ups

Build to 1RM of Deficit Strict Handstand Push-Up

Metcon

10′: Metcon (Time)

For Time CAP 7′

3x

10 Alternate Ktb/Db Hang Snatch

10 Burpees Over The Ktb/Db
Rest 3′

Metcon

9′: Metcon (AMRAP – Reps)

EMOM (9x)

30″ On / 30″ Off

1. Máx HSPU/ Pike Push up

2. Máx Ktb/Db Snatch

3. Máx Ktb/Db Swing