14. August 2020
Aug
14
WOD – 20200814
Warm-up
Warm-up
3 rounds
– 10 Wall Angels
– 10 Russian KB Swings
– 10 Air Squats
– 10 KB upright row
– 10 Wall Angels
– 10 Russian KB Swings
– 10 Air Squats
– 10 KB upright row
Strength
Strict Press (4-5 sets of 6)
Build in weight compared to 03.07.2020
Pre-WOD
– go through the movement standards and build to workout weight
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min
– 14 American KB Swings @16/24kg
– 14 Toe-To-KB
– 14 KB Swings into Goblet Squat
– 14 2-Hand Single KB Row
– 14 American KB Swings @16/24kg
– 14 Toe-To-KB
– 14 KB Swings into Goblet Squat
– 14 2-Hand Single KB Row
Mobility
2 Rounds:
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
– 1 min Dynamic Cobra Stretch
https://youtu.be/8tjNVwKPpaQ
– 1 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
– 1 min Dynamic Cobra Stretch
https://youtu.be/8tjNVwKPpaQ
– 1 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
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 | Sally | Chris | Max