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Wod

Quarta | 04.11.2020

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

Metcon

20′: Metcon (AMRAP – Rounds and Reps)

AMRAP 20′

4 Man Makers

8 Hang Power Snatch

12 Goblet Squat

16 Push Ups
Single Arm Man Maker https://www.youtube.com/watch?v=FVY08P8lQAI

Hang Power Snatch https://www.youtube.com/watch?v=-mLzQdVAwlw

Goblet Squat https://www.youtube.com/watch?v=3gpXflqRiEc

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

4′: Metcon (AMRAP – Reps)

AMRAP 4′

Burpees
Burpee https://www.youtube.com/watch?v=auBLPXO8Fww