20. August 2020
Aug
20
WOD – 20200820
Warm-up
Warm-up
– 5 min of rope skipping
2 rounds
– 30 sec Couch Stretch e/s
– 10 Lunge into Lizard (it)
– 10 Air Squat -> Front Squat
– 10 strict Press -> Push Press
2 rounds
– 30 sec Couch Stretch e/s
– 10 Lunge into Lizard (it)
– 10 Air Squat -> Front Squat
– 10 strict Press -> Push Press
Strength
Front Squat (4 sets of 7)
Build in weight compared to 05.08.2020
Pre-WOD
– prepare for Thrusters, Pull-Ups, and Double Under
– discuss scaling options
– discuss scaling options
Workout
Metcon (Time)
"Jumping Fran"
21-15-9
– Thruster @30/42.5kg
– Pull-Ups
42-30-18
– Double Under
21-15-9
– Thruster @30/42.5kg
– Pull-Ups
42-30-18
– Double Under
Mobility
2 Rounds
– 1 Min. Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM
– 1 Min. Lying Overbody Spine Halos e/s
https://www.youtube.com/watch?v=tOfOlHA-7A0
– 1 Min. Calf Stretch
https://www.youtube.com/watch?v=Hqolo6PmYtA
– 1 Min. Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM
– 1 Min. Lying Overbody Spine Halos e/s
https://www.youtube.com/watch?v=tOfOlHA-7A0
– 1 Min. Calf Stretch
https://www.youtube.com/watch?v=Hqolo6PmYtA
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