11. Juli 2020
Jul
11
WOD – 20200711
Warm-up
Warm-up
3 rounds
– 10 Air Squats
– 7-10 Strict Press
– 7-10 empty BB Thruster (stick->BB)
– 2-3 Wall Walks into Wall-Facing Handstand*
*hold Handstand for 20-30 sec after last Wall Walk
– 10 Air Squats
– 7-10 Strict Press
– 7-10 empty BB Thruster (stick->BB)
– 2-3 Wall Walks into Wall-Facing Handstand*
*hold Handstand for 20-30 sec after last Wall Walk
Strength
EMOM 14 min
1. 3 kipping HSPU*
2. 3 Thruster**
1. 3 kipping HSPU*
2. 3 Thruster**
*use deficit to make it more difficult
or scale by using plate/mat
**build in weight over the 7 sets
Workout
Metcon (AMRAP – Reps)
AMRAP 3 min x 3 with 2 min rest between
– 50 Double Under
– 15 Wall-Balls @6/9kg
– max Thruster @30/45kg
– 50 Double Under
– 15 Wall-Balls @6/9kg
– max Thruster @30/45kg
Score for today’s workout is the number of Thrusters performed.
Mobility
2 Rounds:
– 2 min Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 2 min Puppy Pose w/ Spine Rotation e/s
https://youtu.be/_L4jTca0PNM
– 2 min Downward Dog To Plank
https://youtu.be/yuObKA5Ib6I
– 2 min Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 2 min Puppy Pose w/ Spine Rotation e/s
https://youtu.be/_L4jTca0PNM
– 2 min Downward Dog To Plank
https://youtu.be/yuObKA5Ib6I
Julian