MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

1. Juli 2020

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WOD – 20200701
Mittwoch, den 01.07.2020
Dom | Philo

Warm-up
Warm-up
3 rounds – 20 sec on, 10 sec off
– lateral Box Step Downs (right)
– Bent Over Row (right)
– Hollow Rocks
– lateral Box Step Downs (right)
– Bent Over Row (right)
– Superman Rocks

Skill
10 min of skill practice / workout preparation

Pull-Up options:
– Beatswings
– negative Pull-Up
– jumping Pull-Ups

Pistol options:
– touchdown squat

Workout
Metcon (Time)
10 rounds
– 6 Chest-to-Bar Pull-Ups
– 6 alternating Pistol Squats (3 e/s)

Accessory
2-4 sets
– 8-12 DB Elbowing Row
https://www.youtube.com/watch?v=dNftZR4iNd4&list=PLiVIkoN1nnurD5XHnPpRr6STroKSEyW35&index=43
– 6-10 Superman Plate Pass Over
https://www.youtube.com/watch?v=OQ6NU52ImNE
– 30-60 sec Hollow Hold

Mobility
2 Rounds:
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min dynamic Samson Stretch e/s (5-10 sec in act. position, short release) e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 1 min Puppy Dog Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI

Mobility (optional extra focus)
Last week’s focus was on our shoulders and thoracic spine. This week optional extra focus is still on the shoulders but in combination with the chest. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.

– 2 min dynamic Box Shoulder Stretch (5-10 sec in act. position, short release)
https://youtu.be/O8RYkqUmGiM
– 2 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso

PROBETRAINING ANMELDUNG