25. Juli 2020
Jul
25
WOD – 20200725
Warm-up
Warm-up
AMRAP 9 min
– 9 strict Press
– 9 Scapular Push-Ups
– 9 empty BB Bent Over Row
– 9 "The world’s greatest stertch"* (e/s)
– 9 strict Press
– 9 Scapular Push-Ups
– 9 empty BB Bent Over Row
– 9 "The world’s greatest stertch"* (e/s)
*
Strength
Split Jerk (5-5-3-3-3)
Start @~60% and build in weight.
No misses!
Pre-WOD
– get the class set up for Chin-Ups
– discuss scaling options
– discuss scaling options
Workout
Metcon
Every 3 min for 15 min (5 rounds)
– 25 Air Squats
– 15 Push Ups*
– 5 strict Chin-Ups**
– 25 Air Squats
– 15 Push Ups*
– 5 strict Chin-Ups**
*Scaling for Push-Ups: Floor Press
**Scaling for strict Chin-Ups: Australian Pull-Ups with a supinated grip
Mobility
3 Rds. of:
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 2 Min. Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 2 Min. Box Shoulder Stretch
https://www.youtube.com/watch?v=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.
– 1 min Upward Dog
https://www.youtube.com/watch?v=tbh0qyLJRaI
– 1 min Downward Dog
https://www.youtube.com/watch?v=ZVtwWOpN170
– 2 min Active Torso Rotation
https://www.youtube.com/watch?v=haWuH3LRFI4
– 1 min Upward Dog
https://www.youtube.com/watch?v=tbh0qyLJRaI
– 1 min Downward Dog
https://www.youtube.com/watch?v=ZVtwWOpN170
– 2 min Active Torso Rotation
https://www.youtube.com/watch?v=haWuH3LRFI4
Emanuel