Categorias
Wod

Segunda | 21.20.2020

Kamon – Kamon Start

Warm-up

5′: Kamon Play Warm-up (No Measure)

Weightlifting

6′: Metcon (No Measure)

E2MOM (3X)

Ktb/Db Single Leg Glute Bridge

3×12-15
Single Leg Glute Bridge https://www.youtube.com/watch?v=tiZWu8faIkM

Metcon

18′: Metcon (Time)

On a running clock 18′

0′ até 2′

max burpee over the Ktb/Db

2′ até 4′

rest

4′ até 10′

18-12-6

Ktb/Db thruster

Ktb/Db hang power clean

10′ até 12′

rest

12′ até 18′

21- 15-9

Ktb/db Squat clean (Goblet Position)

push up
Burpee Over The Bar https://www.youtube.com/watch?v=H6N_xZpDXJM

Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM

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

Medball Clean https://www.youtube.com/watch?v=KVGhkHSrDJo&t=11s

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

Core

5′: L-sit hold

Acumular Max L-Sit Hold
L-Sit Hold https://www.youtube.com/watch?v=kugEPHI5DC4