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Wod

Quinta | 18.06.20

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

22′: Metcon (AMRAP – Reps)

AMRAP 9′

2-4-6-8-10…

Object Deadlift Unilateral

Object Sumo Deadlift High Pull Unilateral

Burpee Over Object

Rest 4′

AMRAP 9′

2-4-6-8-10…

Object Snatch Alternate

Object Overhead Squat Alternate

Burpee

Strength

10′: Metcon (Weight)

10′ E2,5MOM (4X)

10 Pistols + 10 Bulgarian Squats + 10 Jumping Squats

10 Pistols + 10 Bulgarian Squats + 10 Jumping Squats

*Começar com a perna mais fraca, fazer só um lado primeiro e depois só a outra

*Use Ktb/Db/Objetos e tente aumentar a carga a cada round