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Wod

Quinta | 12.11.2020

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

Strength

10′: Metcon (Weight)

E2,5MOM (4X)

10/10 Ktb/Db Shoulder Press
Dumbbell Shoulder Press https://www.youtube.com/watch?v=AqzDJHxynwo

Metcon

10′: Metcon (Time)

For Time:

12-9-6

Ktb/Db Devil Press

Ktb/Db Squat Snatch
Single Arm Devil Press https://www.youtube.com/watch?v=l6_aD2IWEEA

Dumbbell Squat Snatch https://www.youtube.com/watch?v=etK3OPjM3S4