18. August 2020
Aug
18
WOD – 20200818
Warm-up
Warm-up
3 Rounds
– 100 m Run
– 10 Hollow Rocks
– 10 Good Mornings
– 10 Kettllebell Deadlifts
– 100 m Run
– 10 Hollow Rocks
– 10 Good Mornings
– 10 Kettllebell Deadlifts
Strength
Deadlift (4 sets of 7)
Build in weight compared to 03.08.2020
Pre-WOD
– find your weight and go through the movements
Workout
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
– Deadlift @ 80/60 kg
– Burpees over Bar
– Deadlift @ 80/60 kg
– Burpees over Bar
Mobility
Mobility (optional extra focus)
This week’s optional extra focus routine is about our wrists and ankles. If you have time perform this routine twice a day.
– 10 slow Cat-Cow (focus on your breathing)
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Wrist Circles (change direction after 30 sec)
https://youtu.be/KQUHNGm1-9E
– 1 min Wrist Waves (change direction after 30 sec)
https://youtu.be/Nz3zSDCMvXo
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 1 min Ankle Circles e/s (change direction after 30 sec)
https://youtu.be/knfWiE3_rNg
– 1 min Ankle Tilts e/s (change direction after 30 sec)
https://youtu.be/vMW_bIOhJm0
– 10 slow Jefferson Curl
https://youtu.be/5cIp4veAwWc
Saskia | Mira