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Wod

Quarta | 30.09.20

Kamon – Kamon Start

Warm-up

10′: 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

Core

8′: Tabata (No Measure)

Extension + Isometric

Tabata

Extended Reverse Plank Bridge

Then

Max Hip Extention Hold in 4′ (pode ser Weighted)

Metcon

4′: Metcon (AMRAP – Reps)

Max Dips in 2′

Rest 2′

Metcon

14′: Metcon (AMRAP – Rounds and Reps)

AMRAP 6′

4 Dips

2 Ktb/Db Devil Press

12 Ktb/Db Swing

Rest: 2′

AMRAP 6′

4 Dips

8 Ktb/Db Devil Press

12 Ktb/Db Swing