17. September 2020
Sep
17
WOD – 2020917
Warm-up
Warm-up
Accumulate ~45 sec of supinated bar hang
3 rounds
– 10 scapular Pull-Up
– 10 Beatswings
– 10 Bent Over BB Row
– 10 Hollow-to-Arch (and back)
3 rounds
– 10 scapular Pull-Up
– 10 Beatswings
– 10 Bent Over BB Row
– 10 Hollow-to-Arch (and back)
Strength
Today’s strength part is focused on gymnastics conditioning.
Metcon
EMOM 12 min
odd: x Pull-Ups
even: y TTB
odd: x Pull-Ups
even: y TTB
Choose x and y, so that you can stay
unbroken through out all sets.
unbroken through out all sets.
Pre-WOD
– go through the WOD movements and discuss scaling
Workout
Metcon (AMRAP – Reps)
EMOM 15 min (5 rounds)
1.min: 15 American KB Swing @16/24kg
2.min: 15 Tuck Crunch
3.min: 15 Burpee Over KB
1.min: 15 American KB Swing @16/24kg
2.min: 15 Tuck Crunch
3.min: 15 Burpee Over KB
Scale reps down to a number you can hold on to for 5 rounds.
Scoring: Number of total reps. If performed RX, you have 225 reps.
Mobility
2 Rounds
– 2 Min. Downward Dog to Cobra Stretch
https://www.youtube.com/watch?v=yuObKA5Ib6I
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Lying OH Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo&t=4s
– 1 Min. Shoulder Circle back/front
https://www.youtube.com/watch?v=3OyAIB24g00
– 2 Min. Downward Dog to Cobra Stretch
https://www.youtube.com/watch?v=yuObKA5Ib6I
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Lying OH Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo&t=4s
– 1 Min. Shoulder Circle back/front
https://www.youtube.com/watch?v=3OyAIB24g00
Dom