2. September 2020
Sep
02
WOD – 20200902
Warm-up
Warm-up
3 rounds
– 10 Cal Row
– 10 DB stirct Press (e/s)
– 10 (seated) Wall Angels
– 10 Bent Over Reverse Butterfly
– 10 Cal Row
– 10 DB stirct Press (e/s)
– 10 (seated) Wall Angels
– 10 Bent Over Reverse Butterfly
Strength
Today’s strength part is a superset of single DB strict press and Lu raises. Rest 1-2 min between supersets.
Single Arm Dumbell Press (3-4 sets of 8-10 each side)
Lu raise (3-4 sets of 8-10)
Pre-WOD
– go through movements and discuss scaling options
Workout
Metcon (AMRAP – Reps)
AMRAP 3 min x4, rest 1 min between
-20 Single DB Hang Clean & Jerk @1×15/22.5kg
– 20/15 Cal Row
– max strict HSPU
-20 Single DB Hang Clean & Jerk @1×15/22.5kg
– 20/15 Cal Row
– max strict HSPU
Score: Total number of HSPU
Scaling: kipping HSPU -> strict HSPU with mat -> kippipng HSPU with mat -> Pike Push-Ups
Mobility
2 Rounds
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 min Cat-Cows
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 min Cat-Cows
https://www.youtube.com/watch?v=MijEDww7Z9s
Mobility (optional extra focus)
This is a general routine, starting at our spine and moving towards our extremities. It’s a great start into the day and wakes up the body.
– 1 min Cat-Cows
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Bird-Dogs
https://youtu.be/k2azbhhuKuM?t=11
– 1 min Backwards Shoulder Circles
https://youtu.be/3OyAIB24g00
– 1 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Wirst Circles e/s
https://youtu.be/KQUHNGm1-9E
– 1 min Ankle Circles e/s
https://youtu.be/knfWiE3_rNg
Saskia | Dom | Philo