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Wod

Sexta | 07.08.20

Kamon – Kamon Start

Warm-up

10′: 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

8′: Metcon (No Measure)

8′ Extension + Isometric

Tabata

Arch (pode ser Weighted)

Then

Tabata

Arch Rock

Metcon

28′: Metcon (4 Rounds for time)

E7MOM (4X)

5′ On / 2′ Off

For Time:

25 Ktb/Db Sumo Deadlift High Pull

50 Double Unders/Side Hops

25 Burpees

50 Sit Ups

25 Push Ups