22. August 2020
Aug
22
WOD – 20200822
Warm-up
Warm-up
3 Rounds
– 10 alternating DB strict Press -> Push Press
– 10 (empty BB) Deadlift
– 10 Beatswings
– 10 Burpee
– 10 alternating DB strict Press -> Push Press
– 10 (empty BB) Deadlift
– 10 Beatswings
– 10 Burpee
Strength
Today’s strength part is 3-4 supersets of Bench Press (A1) and alternating DB Push Press (A2).
Bench Press (3-4 sets of 10)
Alternating DB Push Press (3-4 sets of 8-10 each side)
Pre-WOD
– prepare for the movements in the workout and build to workout weights
Workout
Metcon (AMRAP – Rounds and Reps)
Partner* AMRAP 15 min
– 30 Deadlift @90/60kg
– 30 TTB
– 30 Bar Facing Burpee Over Bar
– 30 Deadlift @90/60kg
– 30 TTB
– 30 Bar Facing Burpee Over Bar
Working together through the AMRAP. While one works, the other rests.
Mobility
3 Rounds
– 1 Min. Dynamic Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Squat Reach
https://www.youtube.com/watch?v=H-T1kqSpecM
– 1 Min. Dynamic Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Squat Reach
https://www.youtube.com/watch?v=H-T1kqSpecM
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
Emanuel