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Wod

Quarta | 11.11.2020

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

15′: Metcon (Weight)

In 15′

4x

10/10 Ktb/Db Single Leg Deadlift

10 Goodmorning

10/10 Ktb/Db Deadlifts

10 Ktb/Db Sumo Deadlift

Metcon

20′: Metcon (AMRAP – Rounds and Reps)

AMRAP 20′

5/5 Ktb/Db Bent Over Row

10 Push-ups

15 Air Squats