21. August 2020
Aug
21
WOD – 20200821
Warm-up
Warm-up
2 Rounds
– 250/200m Row
– 200m Run
– 10 Air Squat
– 10 Renegade Rows (in total)
– 1 Wall Walk
– 250/200m Row
– 200m Run
– 10 Air Squat
– 10 Renegade Rows (in total)
– 1 Wall Walk
Pre-WOD
– go through Man Makers and build to workout weight
Workout
Metcon (5 Rounds for reps)
Every 6 min for 30 min (5 rounds)
– 500/400m Row
– 400m Run
– max Man Maker @2×15/22.5kg
– 500/400m Row
– 400m Run
– max Man Maker @2×15/22.5kg
If necessary, scale Row and Run, so that there is at least 1 min to work on Man Makers.
Today’s score is the number of reps in each round.
Mobility
2 Rounds
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
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
Flo | Chris | Max