27. Juni 2020
Jun
27
WOD – 20200627
Warm-up
Warm-up
3 rounds
– 15 KB Swings (start with russian, continue with american)
– 10 stick/empty BB OH Lunge (e/s)
– 10 Single Arm KB Push Press (e/s)
– 10 Wall Squat
– 15 KB Swings (start with russian, continue with american)
– 10 stick/empty BB OH Lunge (e/s)
– 10 Single Arm KB Push Press (e/s)
– 10 Wall Squat
Strength
Overhead Lunge (4 sets of 10 each side)
Workout
Metcon
EMOM 15 min
1.min: 16 American KB Swings
2.min: 16 Single Arm KB Thruster @16/24kg
3.min: 16 TTB
1.min: 16 American KB Swings
2.min: 16 Single Arm KB Thruster @16/24kg
3.min: 16 TTB
Scale reps, so that you can hold on to for all 5 rounds.
Mobility
2 rounds
– 1 min Cat Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=73
– 1 min dynamic Cobra Stretch (keep your butt under tension! Only as far as no pain in lower back)
https://youtu.be/8tjNVwKPpaQ
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min standing Forward Fold
https://youtu.be/tkUSInlEhI0
– 1 min Cat Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=73
– 1 min dynamic Cobra Stretch (keep your butt under tension! Only as far as no pain in lower back)
https://youtu.be/8tjNVwKPpaQ
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min standing Forward Fold
https://youtu.be/tkUSInlEhI0
Emanuel