16. Juni 2020
Jun
16
WOD – 20200616
Warm-up
Warm-up
2 Rounds
– 10 Cal Row
– 10 Bent Over Row with plate
– 10 Plate Ground-To-Overhead
– 10 Sit-Up
– 10 Cal Row
– 10 Bent Over Row with plate
– 10 Plate Ground-To-Overhead
– 10 Sit-Up
Strength
Start with A as a strength specific warm up and continue with 3 rounds of B1 and B2.
Warm-up
2 rounds
– 7-10 Scapular Pull-Ups
– 7-10 Beatswings
– 7-10 Scapular Pull-Ups
– 7-10 Beatswings
Pull-ups (3 sets of 10)
Start each set with the most challenging progression and scale within the 10 reps if necessary without dropping from the bar.
Order of progressions is:
strict Pull-Ups -> kipping Pull-Up -> Jumping Pull-Up -> negative Pull-Up -> Beatswings
e.g. start with 3 strict pull-ups followed by 6 kipping pull-ups and 1 jumping pull-ups.
Toes-To-Bar (3 sets of 10)
Start each set with the most challenging progression and scale within the 10 reps if necessary without dropping from the bar.
Order of progressions is:
strict Toes-To-Bar -> strict (straight) leg raises -> kipping TTB -> kipping Knees-To-Elbow -> hanging leg raises
e.g. start with 4 strict TTB and finish with 6 strict (straight) leg raises.
Workout
Metcon (AMRAP – Reps)
EMOM 12 min
Even: 7/10 Cal Row + max Ground to Overhead with plate
Odd: 7/10 Cal Row + max weighted Sit-Ups with plate OH
Even: 7/10 Cal Row + max Ground to Overhead with plate
Odd: 7/10 Cal Row + max weighted Sit-Ups with plate OH
Plate @5/10kg
Today’s score is the sum of GTOH and Sit-Ups.
Mobility
2 rounds
– 1 min Release Shrugs (5 sec breathe in and pull shoulders max. up/5 sec breathe out and pull shoulders max. down)
– 1 min backwards Shoulder Circles (slow tempo, focus on maximum range of movement)
– 1 min Puppy Dog Pose w/ Lat Stretch e/s
– 1 min dynamic Cobra Stretch
– 1 min Release Shrugs (5 sec breathe in and pull shoulders max. up/5 sec breathe out and pull shoulders max. down)
– 1 min backwards Shoulder Circles (slow tempo, focus on maximum range of movement)
– 1 min Puppy Dog Pose w/ Lat Stretch e/s
– 1 min dynamic Cobra Stretch
Mobility (optional extra focus)
This week’s optional extra focus is on the hips:
– 2 min Frog Stretch
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=kbId9zYgoFQ
– 1 min Pigeon Stretch e/s
https://www.youtube.com/watch?v=tYY-cqNjuVA
– 2 min Frog Stretch
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=kbId9zYgoFQ
– 1 min Pigeon Stretch e/s
https://www.youtube.com/watch?v=tYY-cqNjuVA
Saskia | Mira