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Wod

Terça | 22.12.2020

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

Weightlifting

10′: Metcon (AMRAP – Rounds and Reps)

AMRAP 10′

1-2-3-4-5…

Ktb/Db Deadlift

Ktb/Db Hang Clean

Ktb/Db Devil Press
Single Arm Kettlebell Deadlift https://www.youtube.com/watch?v=zelb_LUt7sc

Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=QJ8UtRc9A8I

Single Arm Devil Press https://www.youtube.com/watch?v=l6_aD2IWEEA

Strength

12,5′: Metcon (No Measure)

in 12,5′

4x

10 Ktb/Db Paused Front Squat

10 Ktb/Db Front Rack Lunge

Max Wall Sit
Paused Front Squat https://www.youtube.com/watch?v=DgAmViDVAW4

Kettlebell Front Rack Lunge https://www.youtube.com/watch?v=uImsgS-5P28

Wall Sit https://www.youtube.com/watch?v=SszDMOZvFuw