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28. Juli 2020

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WOD – 20200728
Dienstag, den 28.07.2020
Jonny | Mira

Warm-up
Warm-up
2 Rounds
– 250/200m Row
– 200m Run
– 10 Burpee

Workout
This weeks workouts are without scoring. Use this week to focus on refining movement pattern and having some fun playing around!
Metcon
Every 5 min for 30 min (6 rounds)
– 400m Run
– 500m Row
– in remaining time, steady pace burpees

Accessory
2-4 sets
– 15 weighted Sit-Ups
https://www.youtube.com/watch?v=e1fXn_sdGD0
– 10-12 Barbell Roll-Out
https://www.youtube.com/watch?v=s_elM3ciI8g
– 6-10 Cross Body V-Ups
https://www.youtube.com/watch?v=x-wx0rWIfPE

Mobility
3 Rds. of:
– 1 Min. Runners Lunge e/s
https://www.youtube.com/watch?v=xjj8yjHOEyg
– 1 Min. Single Arm Box Shoulder Stretch e/s
https://www.youtube.com/watch?v=lTtudkb81FU

Mobility (optional extra focus)
This week’s optional extra focus is an over all body routine and takes just 10 min. Perform this routine every day, either directly after getting up or just before going to bed (or both).

– 2 min Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 2 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 2 min Death March (no weight)
https://www.youtube.com/watch?v=ZGchgrQLfno
– 1 min Dynamic Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 1 min Lying Overhead Spine Halos e/s
https://youtu.be/mFHJynMFaxo

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