24. Juni 2020
Jun
24
WOD – 20200624
Warm-up
Warm-up
3 rounds
– 10 Scapular Push-Ups
– 10 Scapular Handstand Push-Ups
– 10 Single Arm DB Strict Press (e/s)
– 1 Wall Walk into 15-30 sec Wall-Facing HS Hold
– 10 Scapular Push-Ups
– 10 Scapular Handstand Push-Ups
– 10 Single Arm DB Strict Press (e/s)
– 1 Wall Walk into 15-30 sec Wall-Facing HS Hold
Strength
Strict Handstand Push-Up (3 sets of max reps)
Scale in a way you’re able to do at least 5 reps each set.
Rest 90 sec between sets.
Workout
Metcon
3 rounds
– 10 Wall Angels
– 8-12 Cuban Press
– 10 Wall Angels
– 8-12 Cuban Press
Metcon (Time)
3 rounds
– 12 Front Squat
– 20 Line Touches
– 9 Push Press
– 20 Line Touches
– 6 Power Snatch
– 20 Line Touches
– 12 Front Squat
– 20 Line Touches
– 9 Push Press
– 20 Line Touches
– 6 Power Snatch
– 20 Line Touches
Barbell @30/45kg
Mobility
2 rounds
– 2 min dynamic Box Shoulder Stretch ( 10 sec in stretch position, 5 sec release)
https://youtu.be/O8RYkqUmGiM
– 1 min standing Side Bend Stretch (e/s)
https://youtu.be/AO6LlQHob1Q
– 1 min Neck Stretch (e/s)
https://youtu.be/mtQv1jQjEXk
– 2 min dynamic Box Shoulder Stretch ( 10 sec in stretch position, 5 sec release)
https://youtu.be/O8RYkqUmGiM
– 1 min standing Side Bend Stretch (e/s)
https://youtu.be/AO6LlQHob1Q
– 1 min Neck Stretch (e/s)
https://youtu.be/mtQv1jQjEXk
Mobility (optional extra focus)
– 1 min elevated Instep w/ Thoracic Spine Rotation (e/s)
https://youtu.be/2nZlMaleb-Q
– 2 min Cat Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 2 min release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
https://youtu.be/2nZlMaleb-Q
– 2 min Cat Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 2 min release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
Dom | Philo