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Wod

Segunda | 07.09.20

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

Metcon

12′: Metcon (5 Rounds for time)

E2MOM (5x)

9 Burpee Over The Ktb/Db

7 Ktb Hang /Db Power Snatches

5 Ktb/Db Overhead Squat

2-minute recovery active after 5 sets,

over head squat pvc.

Strength

10′: Metcon (No Measure)

E2,5MOM (4X)

12 Ktb/Db Front Rack Lunge

12 Ktb/Db Front Squats