10. August 2020
Aug
10
WOD – 20200810
Warm-up
Warm-up
3 rounds
– 10 Cal Row
– 10 Wall Squats
– 10 Reverse Lunges (e/s)
– 10 Overhead Squats
– 10 Cal Row
– 10 Wall Squats
– 10 Reverse Lunges (e/s)
– 10 Overhead Squats
Strength
Today’s strength part consists of 2 pieces. First perform 3 sets of OHS (A) and
then continue with the Lunges (B).
then continue with the Lunges (B).
Overhead Squat (3 sets of 8-10)
Dumbbell Overhead Reverse Lunge (3 sets of 8-10 each side)
Pre-WOD
– go through the movement standards and prepare for the WOD
Workout
Metcon
EMOM 15 min (4 rounds)
1.min: 18 Box Jumps @20"/24"
2.min: 18 alt. DB Snatch @15/22.5kg
3.min: 18/15 Cal Row
4.min: Rest
1.min: 18 Box Jumps @20"/24"
2.min: 18 alt. DB Snatch @15/22.5kg
3.min: 18/15 Cal Row
4.min: Rest
Scale reps and cal to ~45-50 sec of work in each minute.
Mobility
2 Rounds
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
Then (after the 2 rounds)
– 2 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
Mobility (optional extra focus)
This week’s optional extra focus routine combines mobility with activation and stability. Perform this routine every day, ideally directly after getting up. Have a great start in your day and a nice week.
– 10 Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 10 Downward Dog to Plank
https://youtu.be/yuObKA5Ib6I
– 10 Elevated Instep Spine Rotation e/s
https://youtu.be/2nZlMaleb-Q
– 10 Bird-Dogs e/s (keep leg and arm lifted while performing the 10 reps)
https://youtu.be/k2azbhhuKuM?t=11
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
Jonny | Max | Thorben | Christopher