19. August 2020
Aug
19
WOD – 20200819
Warm-up
Warm-up
For 12 min, 45 sec on – 15 sec off
– Russian KB Swings
– Alternating Reverse Lunges
– KB Windmill
– Russian KB Swings
– Alternating Reverse Lunges
– KB Windmill
Strength
In today’s strength part, alternate between A and B.
KB Snatch into KB OH Reverse Lunge (3-4 sets of 5 each side)
KB Rotational Swings (3-4 sets of 10-12 each side)
Pre-WOD
– go through the KB movements of today’s workout
– build to workout weight
– build to workout weight
Workout
Metcon (Time)
6 Rounds
– 18 Alternating Single Arm Russian KB Swings
– 9 KB Power Clean
– 6 KB Shoulder To Overhead
– 3 KB Snatch
@16/24kg
– 18 Alternating Single Arm Russian KB Swings
– 9 KB Power Clean
– 6 KB Shoulder To Overhead
– 3 KB Snatch
@16/24kg
After completing the Russian Swings, you can not switch hands for the rest of the round.
Mobility
2 Rounds
– 1 min Standing Side Bend Stretch e/s
https://youtu.be/AO6LlQHob1Q
– 1 min Forearm Flexor Stretch e/s
https://www.youtube.com/watch?v=5E__Gbfvm2g
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Standing Side Bend Stretch e/s
https://youtu.be/AO6LlQHob1Q
– 1 min Forearm Flexor Stretch e/s
https://www.youtube.com/watch?v=5E__Gbfvm2g
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
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
Dom | Philo