14. Juli 2020
Jul
14
WOD – 20200714
Warm-up
Warm-up
3 rounds
– 10 Good Mornings
– 10-15 Russian/American KB Swings
– 10 Paused Glute Bridges (2-3sec hold at top)
– 10 Good Mornings
– 10-15 Russian/American KB Swings
– 10 Paused Glute Bridges (2-3sec hold at top)
Strength
Deadlift (5 sets of 5)
Build in weight compared to 29.06.2020
Pre-WOD
– get the class set up for Pull-Ups/TTB
– go through scaling options for Pull-Ups and TTB
– go through scaling options for Pull-Ups and TTB
Workout
Metcon (3 Rounds for reps)
AMRAP 5 min
– 20 American KB Swings @ 24/16kg
– 15 Pull-ups/ Jumping Pull-ups
– 20 American KB Swings @ 24/16kg
– 15 Pull-ups/ Jumping Pull-ups
– rest 2 min –
AMRAP 5 min
– 20 Deadlift @60% of strength part weight
– 15 Box Jumps @20"/24"
– rest 2 min –
AMRAP 5 min
– 20 Burpees
– 15 Toes to bar
Today’s score is the number of reps in each AMRAP.
Mobility
2 rds of:
– 1 min. Knight Stretch e/s
https://www.youtube.com/watch?v=EmfKGXRAeUA
– 1 min. Break Dancer e/s
https://www.youtube.com/watch?v=n6TTvSZ67sM
– 1 min. Deep Squat Sit
– 1 min. Knight Stretch e/s
https://www.youtube.com/watch?v=EmfKGXRAeUA
– 1 min. Break Dancer e/s
https://www.youtube.com/watch?v=n6TTvSZ67sM
– 1 min. Deep Squat Sit
Mobility (optional extra focus)
This week’s optional extra focus is on the hip. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.
– 2 min. Instep Stretch e/s
https://www.youtube.com/watch?v=AUuVZRT72qM
– 2 min. Pigeon Stretch e/s
https://www.youtube.com/watch?v=d7nzZ68TC_c
Saskia | Thorben | Jonny