MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

22. Juli 2020

  • Home  
  • 22. Juli...

WOD – 20200722
Mittwoch, den 22.07.2020
Dom | Philo

Warm-up
Warm-up
3 rounds
– 300/250m Row
– 10 Scapular Push-Up
– 10 Strict Press -> Push Press -> Push Jerk
– 10 Scapular Pull-Up

Pre-WOD
– build in weight for STOH and go through BB cycling
– go through gymnastic movements and scaling options

Workout
Metcon (Time)
Fitness Bundesliga 20.4
– 1000/800m Row
– 30 Shoulder to Overhead @30/40kg
– 30 Toes-To-Bar
– 750/600m Row
– 20 STOH @42.5kg/60kg
– 20 Chest-to-Bar Pull-Up
– 500/400m Row
– 10 STOH @55/80kg
– 10 Bar Muscle Up
– 250/200m Row

Time Cap: 25 min

Mobility
2 Rounds
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 1 min Puppy Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 min Elevated Instep w/ Spine Rotation e/s
https://youtu.be/2nZlMaleb-Q
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM

Mobility (optional extra focus)
This week’s optional extra focus is on the spine. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.

– 2 min Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 2 min Lying Overhead Spine Halos e/s
https://youtu.be/mFHJynMFaxo

WhatsApp Schreib uns auf WhatsApp!
PROBETRAING ANMELDUNG