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Wod

Quarta | 02.12.2020

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

Metcon

8′: Metcon (AMRAP – Reps)

Duplo Tabata alternado

Ktb/Db Bent Over Row

Tuck up
Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4

Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZoss

Metcon

20′: Metcon (AMRAP – Rounds)

AMRAP 20′

16 Thrusters

12 Bent over row

09 V-ups

400 Run / 200 Sprint in Place
Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM

Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4

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

Run https://www.youtube.com/watch?v=shwi2MfxSok&t=5s

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