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Wod

Segunda | 02.11.2020

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

Core

4′: Metcon (No Measure)

Tabata

Standing Twist with Db/Ktb
Standing Twist https://www.youtube.com/watch?v=flYbOp-tNic

Metcon

10′: Metcon (AMRAP – Reps)

E50sOM (12x)

30″ On / 20″ Off

1. Max Ktb/Db Sumo Deadlift High Pull

2. Max Box Jump

3. Max Ktb/Db Swing

4. Max Ktb/Db Thruster
Sumo Deadlift High-Pull https://www.youtube.com/watch?v=gh55vVlwlQg

Box Jump https://www.youtube.com/watch?v=NBY9-kTuHEk

Kettlebell Swing https://www.youtube.com/watch?v=mKDIuUbH94Q

Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM