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Wod

Terça | 06.07.2021

Kamon – Kamon Start

Warm-up

8′: Full Body Warm-Up 6 (No Measure)

30″ Ktb/Db Skip Over

30″ Ktb/Db Goblet Squat Hold

10 Ktb/Db Baby Makers

5/5 Ktb/Db Single Arm Deadlift

5/5 Ktb/Db Kneeling Single Arm Press

5 Ktb/Db Standing Roll Ups

3/3 Ktb/Db Arround the World

5 Ktb/Db Goblet Good Morning

10 Ktb/Db Goblet Squats

15 Ktb/Db Russian Swing

https://www.youtube.com/watch?v=klUpHGRlD2g

Strength

12,5″: Hip Thrust

12,5′ E2,5MOM (5X)

10 @ ktb/Db

+30″” Top Position Hold

*2″” pause at top

*subir a carga a cada round

*mxs tempo 30X1

https://www.youtube.com/watch?v=29OfN4ztW_g

Metcon

14′: Jumping Plank Metcon (AMRAP – Reps)

E14MOM (14X)

First Minute:

45″ Jumping Jacks

15″ rest

Second Minute:

40″ Plank

20″ rest

REPEAT.
Jumping Jacks

https://www.youtube.com/watch?v=PBHUfBzxczU

Plank

https://www.youtube.com/watch?v=sZxrs3C209k