25. Juni 2020
Jun
25
WOD – 20200625
Warm-up
Warm-up
3 rounds with 45 sec on, 15 sec off
– Burpee
– alternating DB Snatch
– Box Step Overs @20/24"
– Burpee
– alternating DB Snatch
– Box Step Overs @20/24"
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 6 Devil Press
– 6 lateral Burpee Over DBs
– 6 DB Power Clean
– 6 lateral Burpee Over DBs
– 6 DB Box Step Over
– 6 lateral Burpee Over DBs
– 6 Devil Press
– 6 lateral Burpee Over DBs
– 6 DB Power Clean
– 6 lateral Burpee Over DBs
– 6 DB Box Step Over
– 6 lateral Burpee Over DBs
Box height: 20"/24"
Dumbbells @2×15/22.5kg
Dumbbells @2×15/22.5kg
Functional Bodybuilding
3 to 4 giant sets of Supinated Bent Over Row (FB1), Reverse Butterfly (FB2), and Powell Raises (FB3).
Giant sets mean, that there is only minimal rest between exercises.
Giant sets mean, that there is only minimal rest between exercises.
Bent Over Row (3-4 sets of 8-12 reps)
Performed as supinated bent over row.
Reverse Butterfly (3-4 sets of 10-15 reps)
Powell Raise (3-4 sets of 8 reps each side)
Mobility
2 Rounds:
– 2 min Instep Half Hip Circles (e/s)
https://youtu.be/i4KTSJndIMY
– 2 min dynamic Rhomboid Stretch (5 sec breathe in and rest/5sec breathe out and move slowly into stretch-position/5 sec hold)
https://youtu.be/i59OoOSfFjo
– 2 min Instep Half Hip Circles (e/s)
https://youtu.be/i4KTSJndIMY
– 2 min dynamic Rhomboid Stretch (5 sec breathe in and rest/5sec breathe out and move slowly into stretch-position/5 sec hold)
https://youtu.be/i59OoOSfFjo
Mobility (optional extra focus)
– 2 min backwards Shoulder Circles (slow tempo, focus on maximum range of movement)
https://youtu.be/3OyAIB24g00
– 2 min Pec Stretch (e/s)
https://youtu.be/D7R3HFg_Bso
https://youtu.be/3OyAIB24g00
– 2 min Pec Stretch (e/s)
https://youtu.be/D7R3HFg_Bso
Dom