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Wod

Quinta | 03.12.2020

Kamon – Kamon Start

Warm-up

5′: Full Body Warm-up 1 (No Measure)

10 Giros de ombros frente e trás

10 Giros de braço frente e trás

10 Toques no pé

10 Goodmorning mãos atrás da cabeça

10 Step + toque no pé

5 Inchorm + Superman

5 Flexões

5 Air Squat lento + 5 rápidos

5 Jumping Squat

30 Jumping Jacks

30 Mountain Climber

* Do as much you can do in the time given

Weightlifting

15′: Metcon (AMRAP – Rounds and Reps)

AMRAP 15′

1-2-3-4-5…

Ktb/Db Man Maker

ktb/Db Goblet Squat

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

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

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

10′: Metcon (AMRAP – Rounds and Reps)

AMRAP 10′

10 Lunges

20″ Wall Sit

10 Jumping Lunges

20″ Wall Sit

10 Air Squats

20″ Wall Sit

10 Jumping Squats
Lunges https://www.youtube.com/watch?v=66UcLtsvbuA

Jumping Lunges https://www.youtube.com/watch?v=6SFgE2_og_s

Air Squat https://www.youtube.com/watch?v=rMvwVtlqjTE

Jumping Squats https://www.youtube.com/watch?v=87ynaOgFplw