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Wod

Quinta | 04.06.20

Kamon – Kamon Start

Warm-up

7′: 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

Accessory

10′: Snatch Segment Deadlift

10′ E2,5MOM (4X)

3s @ knee + mid-thigh

4x

3 + 10 Alternate Object Hang Snatch

Strength

7,5′: Metcon (AMRAP – Reps)

7,5′ E1,5MOM (5X)

45″ On / 45″ Off

Max Object Jumping Sumo Deadlift

Metcon

8′: Metcon (Time)

50-40-30-20-10

Side Hops

Sit-ups

10′: Metcon (Time)

For Time CAP 10′:

400m Run

21 Jump Over an Object

400m Run

15 Jump Over an Object

400m Run

9 Jump Over an Object