26. Oktober 2020
Okt
26
WOD – 20201026
Warm-up
Warm-up
AMRAP 5 min
– 12 Jumping Jacks
– 6 Push-Ups
– 12 Jumping Jacks
– 4 Wide-Stance Pushups
– 12 Jumping Jacks
– 2 Diamond Pushups
– 12 Jumping Jacks
– 6 Push-Ups
– 12 Jumping Jacks
– 4 Wide-Stance Pushups
– 12 Jumping Jacks
– 2 Diamond Pushups
Strength
Today’s strength part consists of Bench Press
and DB Flys. Rest 1-2 min before moving to
the other exercise.
and DB Flys. Rest 1-2 min before moving to
the other exercise.
Bench Press (4 sets of 6-10 @70% of 1RM)
Round 1&3: Normal Grip Bench Press
Round 2&4: Close Grip Bench Press
Round 2&4: Close Grip Bench Press
Dumbbell Fly (4 sets of 10-12)
Pre-WOD
– go through WOD movements and build to workout weight
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 16 Double Russian KB Swings @2×16/24kg
– 12 KB Push Press @2×16/24kg
– 8 Toes-to-Kettlebell
– 16 Double Russian KB Swings @2×16/24kg
– 12 KB Push Press @2×16/24kg
– 8 Toes-to-Kettlebell
Accessory
100 Single DB Triceps Extension
Mobility
2 Rounds
– 1 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Jefferson Curls
https://youtu.be/5cIp4veAwWc
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 1 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Jefferson Curls
https://youtu.be/5cIp4veAwWc
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
Mira | Chris | Christopher