20200327 - HOME WOD

WARM UP 4 Rounds 15” Squat Hold (90 degree) 15” Plank 15” Hollow Position 15” Arch Position MOBILITY 1 3 Rounds 9 Front Sots Press (3 each depth) MOBILITY 2 3 Rounds 9 Back Sots Press (3 each depth) CONSISTENCY (Complex) 3 Rounds 10 Alternate Back Extension 10 Back Extension 10 Arch Rock 10 Flutter Kicks (Arch Position) 10 Arms Movement (Arch Position) 10” Arch Position Rest 1' a 1'30" WOD

FALAP Each 1’30” 3,4,5... Unilateral High Jump (each side) 3,4,5... Mountain Climb (each side) 3,4,5... OHS . *Não esqueçam dos alongamentos inicial e final. *No vídeo do W.O.D., o segundo exercício saiu com a grafia errada. O correto é Mountain ao invés de Moutain.

Movimentos: https://www.instagram.com/p/B-N3yhSBGS9/

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20200618 - HOME WOD

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