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Wod

Terça | 17.11.2020

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

Strength

10′: Metcon (No Measure)

In 10′

2′ Squat Hold

Then

3x

10 Ktb/Db Back Squats

10/10 Ktb/Db Lunges
Squat Hold https://www.youtube.com/watch?v=2IRnH8ygjXs

Back Squat https://www.youtube.com/watch?v=QmZAiBqPvZw

Kettlebell Front Rack Lunge https://www.youtube.com/watch?v=uImsgS-5P28

Metcon

25′: Metcon (10 Rounds for time)

E2,5MOM (10x)

For Time

8 Ktb/Db Squat Snatch

8 Ktb/Db Overhead Squat

8 Burpees
Dumbbell Squat Snatch https://www.youtube.com/watch?v=etK3OPjM3S4

Dumbbell Overhead Squat https://www.youtube.com/watch?v=azumEfnk-GI

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