Posted by Emanuel Erlewein on Sep 17, 2020 in
WOD – 2020917
Donnerstag, den 17.09.2020
Accumulate ~45 sec of supinated bar hang
– 10 scapular Pull-Up
– 10 Beatswings
– 10 Bent Over BB Row
– 10 Hollow-to-Arch (and back)
Today’s strength part is focused on gymnastics conditioning.
EMOM 12 min
odd: x Pull-Ups
even: y TTB
Choose x and y, so that you can stay
unbroken through out all sets.
– go through the WOD movements and discuss scaling
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
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.
– 2 Min. Downward Dog to Cobra Stretch
– 1 Min. Lying OH Spine Halos e/s
– 1 Min. Shoulder Circle back/front