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Wod

Terça | 09.06.20

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)

Extension + Isometric
8′ Extension + Isometric

Tabata

Hip Extension

Then

Max Back Plank Hold in 4′

Metcon

26′: Metcon (AMRAP – Reps)

E2MOM (12x)

1.10/10 Object Bent Over Row + 10 Pull Over + 10 Bench Dips

2. Max Object Sumo Deadlift High Pull

3. Max Object Swing

4. Max Object Thruster

Rest 1′

* Descanso de 1′ depois de 1 rodada em cada movimento