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Wod

Segunda | 22.06.20

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

Core

4′: Metcon (No Measure)

Tabata

Standing Twist with Object

Metcon

26′: Metcon (7 Rounds for reps)

21′ E3MOM (7X)

AMRAP 3′

2-4-6-8-10…

Ktb/Db Overhead Squat

Ktb/Db Bent Over Row

Burpees
*Fazer as reps divididas entre os braços

*Começa sempre com 2 reps

*Rest 5′ depois de todos os rounds

12′: Metcon (AMRAP – Reps)

EMOM (12x)

30″ On / 30″ Off

1- Max Ktb/Db Sumo Deadlift High Pull

2- Max Object Jump

3- Max Ktb/Db Swing 24/16 kg