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Wod

Sexta | 13.11.2020

Kamon – Kamon Start

Warm-up

8′: Full Body Warm-up 2 (No Measure)

10 Giros de cabeça pra frente e pra trás

10 Giros de cabeça lado e outro

10 Giros de tronco

10 Braco e tronco pro lado e pro outro

10 Rotação de quadril

10 Rotação de joelhos pra dentro e pra fora

10 Rotações de tornozelos pra dentro e pra fora

10 Leg Swing pra dentro e pra fora

10 Bear Crawl para frente e para trás

10 Air Squat mãos acima da cabeça

20 High Knees

* Do as much you can do in the time given

Accessory

6′: Metcon (No Measure)

6′ E2MOM (3X)

Single Leg Glute Bridge

3×12/12
Single Leg Glute Bridge https://www.youtube.com/watch?v=tiZWu8faIkM

Metcon

7,5′: Metcon (No Measure)

9′ E90sOM (6X)

Sprint in Place

10s @ 50-80%

5s @ 100%
Sprint in Place https://www.youtube.com/watch?v=eWgFr6EPfJM

Metcon

15′: Metcon (Time)

For Time:

200 Penguin Jumps

50 Burpees

400 Speed Climbers
Penguin Jump https://www.youtube.com/watch?v=YsRufY9Hr-o

Burpee https://www.youtube.com/watch?v=auBLPXO8Fww

Speed Climber https://www.youtube.com/watch?v=nmwgirgXLYM