15. August 2020
Aug
15
WOD – 20200815
Warm-up
Warm-up
3 Rounds
– 400m Run
– 10 empty BB Thruster
– 45 sec Puppy Pose
– 1 Wall Walk into wall-facing HS hold
– 400m Run
– 10 empty BB Thruster
– 45 sec Puppy Pose
– 1 Wall Walk into wall-facing HS hold
Pre-WOD
– go through HSPU technique and build to workout weight on the thrusters
Workout
Metcon (Time)
00:00-10:00
2k Row
2k Row
Metcon (Time)
10:00-30:00
3 Rounds
– 15 Thruster @30/42.5
– 400m Run
– 9 HSPU
– 400m Run
3 Rounds
– 15 Thruster @30/42.5
– 400m Run
– 9 HSPU
– 400m Run
Mobility
2 Rounds
– 2 Min. Death March alternating
https://www.youtube.com/watch?v=AUuVZRT72qM
– 1 Min. Instep Stretch e/s
https://www.youtube.com/watch?v=qvmzmArTl_g
– 1 Min. Bent Over Chest Opener
https://www.youtube.com/watch?v=ivc5LoAsW1E
– 2 Min. Death March alternating
https://www.youtube.com/watch?v=AUuVZRT72qM
– 1 Min. Instep Stretch e/s
https://www.youtube.com/watch?v=qvmzmArTl_g
– 1 Min. Bent Over Chest Opener
https://www.youtube.com/watch?v=ivc5LoAsW1E
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
Julian