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Wod

Quarta | 18.11.2020

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

Core

8′: Metcon (No Measure)

8′ E2MOM (4X)

6-10 V-Ups

10 Lower Body Russian Twist
V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4

Lower Body Russian Twist https://www.youtube.com/watch?v=T8_FOif9No4

Metcon

27′: Metcon (Time)

For Time

8 Rounds

80 Speed Climbers

50 Penguin Jumps

10 Burpees

5 Bench Dips

CAP 27′
Speed Climber https://www.youtube.com/watch?v=nmwgirgXLYM

Penguin Jump https://www.youtube.com/watch?v=YsRufY9Hr-o

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

Bench Dips https://www.youtube.com/watch?v=XXvuYGCxpkk