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Wod

Sábado | 21.11.2020

Kamon – Kamon Start

Warm-up

15′: 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

Metcon

25′: Metcon (AMRAP – Rounds and Reps)

AMRAP 25′

10 Ktb/Db Bent Over Row

10 Ktb/Db Pull Over

5/5 Ktb/Db Single Leg Deadlift

10 Pike Push Ups
Dumbbell Bent Over Row https://www.youtube.com/watch?v=HE5IBnWYEq4

Pull Over https://www.youtube.com/watch?v=3p2fB7T72gM

Single Leg Deadlift https://www.youtube.com/watch?v=b9bHy3ojQWA

Pike Push Ups https://www.youtube.com/watch?v=qbRbM6d5ddM