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Wod

Quarta | 23.12.2020

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

Core

8′: Tabata (No Measure)

Flexion + Isometric

Tabata

V-Up

Then

Max Plank Hold in 4′

V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4

Plank https://www.youtube.com/watch?v=pSHjTRCQxIw

Metcon

10′: Metcon (No Measure)

10′ E2MOM

30s On / 90s Off

Sprint in Place
Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM

Metcon

20′: Metcon (AMRAP – Rounds and Reps)

For Time

40 Ktb/Db Sumo Deadlift High Pull

25 push up

25 jumping lunge

15 hspu

15 box jump over
Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg

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

Jumping Lunges https://www.youtube.com/watch?v=6SFgE2_og_s

Kipping Handstand Push-ups https://www.youtube.com/watch?v=InRvHNUOlSs

Box Jump Over https://www.youtube.com/watch?v=LoG-1VQWRRg