11. August 2020
Aug
11
WOD – 20200811
Warm-up
Warm-up
– Run 400
2 rounds
– 20 Good Mornings
– 15 Squats
– 10 Push-Ups
2 rounds
– 20 Good Mornings
– 15 Squats
– 10 Push-Ups
Pre-WOD
– warm up your DU
– build up to WOD weight and practice movements
– build up to WOD weight and practice movements
Workout
Metcon (4 Rounds for reps)
AMRAP 6 min
– Run 200
– 10 DB Cluster @2×15/22.5 kg
– Run 200
– 10 DB Cluster @2×15/22.5 kg
– rest 2 min –
AMRAP 6 min
– 60 Double Under
– 20 DB Deadlifts
– rest 2 min –
AMRAP 6 min
– Run 200
– 10 Devils Press
– rest 2 min –
AMRAP 6 min
– 60 Double Under
– 20 DB Squats
Mobility
2 Rounds:
– 1 Min. Instep Stretch e/s
https://www.youtube.com/watch?v=AUuVZRT72qM
– 1 Min. Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min. Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 1 Min. Instep Stretch e/s
https://www.youtube.com/watch?v=AUuVZRT72qM
– 1 Min. Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min. Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
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
Saskia | Mira