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Wod

Terça | 02.11.2020

Kamon – Kamon Start

Warm-up

5′: 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

Front Squat

7,5′: Romanian Deadlift

7,5′ E2,5MOM (3X)

10 Romanian Deadlift

10 Good Morning

Romanian Deadlift https://www.youtube.com/watch?v=5Isl_IL-o4Y

Good Morning https://www.youtube.com/watch?v=jvPvzIy_320

Metcon

7,5′: Metcon (AMRAP – Reps)

7,5′ E1,5MOM (5X)

45″ On / 45″ Off

Max Front Squat
Front Squat https://www.youtube.com/watch?v=uYumuL_G_V0

Metcon

2′: Pistols

90″ Max Pistol

Rest 30″

Metcon

14′: Metcon (Time)

For Time:

180 Speed Climbers

90 Double Under

30 Pistols

120 Speed Climbers

60 Double Under

20 Pistols

60 Speed Climbers

30 Double Under

10 Pistols

CAP 14′
Speed Climber https://www.youtube.com/watch?v=nmwgirgXLYM

Double Under https://www.youtube.com/watch?v=82jNjDS19lg

Pistols https://www.youtube.com/watch?v=qDcniqddTeE