28. Oktober 2020
Okt
28
WOD – 20201028
Warm-up
Warm-up
AMRAP 7 min
– 10 Down-Ups
– 10 Plank Shoulder Taps
– 10 Med-Ball Squat Clean into Wall Ball
– 30 sec Wall Hinge (e/s)
– 10 Down-Ups
– 10 Plank Shoulder Taps
– 10 Med-Ball Squat Clean into Wall Ball
– 30 sec Wall Hinge (e/s)
Strength
10 min to work on your current HSPU progression. Advanced athletes can work on deficit kipping/strict HSPU or parallette HSPU.
Pre-WOD
– go through WOD movements and set up the equipment
– warm up for the WOD movements
– warm up for the WOD movements
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 24 min
– 200m Run (alt. 200/250m Ski or Row or 11/15 cal Bike)
– 10 Wall Balls @6/9kg
– 10 Pull-Ups
– 10 Push-Ups
– 400m Run (alt. 400/500m Ski or Row or 21/30 cal Bike)
– 15 Box Jumps @20"/24"
– 15 Walking Lunges
– 15 Sit-Ups
– 200m Run (alt. 200/250m Ski or Row or 11/15 cal Bike)
– 10 Wall Balls @6/9kg
– 10 Pull-Ups
– 10 Push-Ups
– 400m Run (alt. 400/500m Ski or Row or 21/30 cal Bike)
– 15 Box Jumps @20"/24"
– 15 Walking Lunges
– 15 Sit-Ups
Mobility
2 Rounds
– 1 min Puppy Pose with Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
– 1 min Puppy Pose with Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
Dom | Philo