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Wod

Segunda | 09.11.2020

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

Strength

12,5: Metcon (Weight)

In 12,5′

4x

10 Ktb/Db Front Squat

10 Ktb/Db Front Rack Lunge

30″ Wall Sit
Kettlebell Front Squat https://www.youtube.com/watch?v=wRmiqpizfNM

Kettlebell Front Rack Lunge https://www.youtube.com/watch?v=uImsgS-5P28

Wall Sit https://www.youtube.com/watch?v=SszDMOZvFuw

Metcon

20′: Metcon (AMRAP – Rounds and Reps)

AMRAP 20′

15 Ktb/Db Deadlifts

12 Ktb/Db High Pull

9 Ktb/Db Hang Power Cleans

6 Ktb/Db Push Jerks
Fazer tudo com um braço ai no outro round que troca

Single Arm Kettlebell Deadlift https://www.youtube.com/watch?v=zelb_LUt7sc

Single Arm Kettlebell High Pulls https://www.youtube.com/watch?v=8gYxWc__0Lc

Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=QJ8UtRc9A8I

Single Arm Kettlebell Push Jerk https://www.youtube.com/watch?v=pRfJwVHLp6c