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Wod

Quarta | 25.11.2020

Kamon – Kamon Start

Warm-up

5′: Full Body Warm-up 3 (No Measure)

10 Escorpiões

10 Extensões de tronco

10 Apoios para frente e para trás no punho

10 Apoios pro lado e pro outro no punho

10 Mãos nos ombros e giros para trás e para frente

10 Pike push up

10 Walk to plank

10 Shoulder taps

10 Ativações de escápulas

20 Mountain climbers

* Do as much as you can in the time given

Strength

12,5′: Paused Front Squat

12,5′ E2,5MOM (5X)

5/5

*tempo 2(1-3)X0

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

Metcon

19′: Metcon (AMRAP – Rounds and Reps)

AMRAP 19′

19 Ktb/Db Deadlifts

19 Ktb/Db Sumo Deadlift High Pull

19 Ktb/Db Power Snatches

19 Ktb/Db Overhead Squats

19 Burpees Over The Ktb/Db
Single Arm Kettlebell Deadlift https://www.youtube.com/watch?v=zelb_LUt7sc

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

Power Snatch https://www.youtube.com/watch?v=lAIqwzxS3pc

Overhead Squat https://www.youtube.com/watch?v=pn8mqlG0nkE

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