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Wod

Quarta | 07.07.2021

Kamon – Kamon Start

Warm-up

8′: Full Body Warm-Up 1 (No Measure)

2 Rounds

10 Shoulder Rotation Foward

10 Shoulder Rotation Back

10 Toes Touch

10 Good Mornings

10 Push-Ups

10 Air Squats

10 Jumping Squats

20 Mountain Climbers

https://www.youtube.com/watch?v=JGuZfSVsu3U

Strength

15′: Renegade Row

15′ E2,5MOM (6X)

6×8 @ Ktb/Db

*2″” pause at top

*cada braço

*tempo 30X2

https://www.youtube.com/watch?v=OlpPaGyywyY

Metcon

6′: Metcon (AMRAP – Reps)

AMRAP 6′

Max Ktb/Db Hang Power Clean

*se quebrar/soltar 25 penguin jumps
Hang Power Clean

https://www.youtube.com/watch?v=hFXPxXkYr_o