Categorias
Wod

Sábado | 14.11.2020

Kamon – Kamon Start

Warm-up

10′: 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

Metcon

30′: Metcon (AMRAP – Reps)

AMRAP 30′

In Pairs

50 Air Squats

50 Ktb/Db Bent Over Row

50 Sit Ups

50 V-Ups

50 Push Ups

50 Passos Ktb/Db Farmer Walk
Air Squat https://www.youtube.com/watch?v=rMvwVtlqjTE

Dumbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4

Sit-Ups https://www.youtube.com/watch?v=_HDZODOx7Zw

V-Ups https://www.youtube.com/watch?v=7UVgs18Y1P4

Push Ups https://www.youtube.com/watch?v=0pkjOk0EiAk

Kettlebell Farmer Walk https://www.youtube.com/watch?v=IH3Rt-DgYuw