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06:00 - 13:15

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16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

29. August 2020

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WOD – 20200829
Samstag, den 29.08.2020
Emanuel

Warm-up
Warm-up
– 3-5 min of rowing
2-3 rounds
– 10 scapular Pull-Ups
– 10 Beatswings
– 5-10 V-Ups

Strength
Toes-To-Bar Conditioning:
– 5 min of practice/prep/scaling options
Toes-To-Bar (EMOM 10 min)
Choose a number of TTB you think you can hold for 10 min!

Pre-WOD
– discuss strategy and set up the rower

Workout
Metcon (Time)
5k Partner Row:
Partner A: 1k Row
Partner B: 1k Row
Split remaining 3k anyhow

Score: Total 5k time

Mobility
2 Rounds
– 2 Min. Downward Dog to Plank
https://www.youtube.com/watch?v=yuObKA5Ib6I
– 2 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Puppy Pose w/ Lat Stretch e/s
https://www.youtube.com/watch?v=ZBIaTHf6xbI

Mobility (optional extra focus)
Our focus is on the hip. This routine gives us a benefit for almost every exercise and can be done at any time of the day, but not directly before your training starts. Have a great week, stretch on and keep in mind: Nothing changes until you do.

– 10 Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 10 Instep Stretch into Instep Hamstring Stretch e/s (Work dynamically: Move into the Instep Stretch and hold the stretch position for 3-5 sec, then move backwards into the Hamstring Stretch and hold for 3-5 sec. Repeat.)
https://youtu.be/AUuVZRT72qM
https://youtu.be/8E9iFyPftXU
– 10 Dynamic Samson Stretch e/s (Hold Stretch Position for 3-5 sec and release for 2-3 sec.)
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 10 Death March Steps e/s
https://youtu.be/qvmzmArTl_g
– 60 sec Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 10 Russian Baby Maker (Hold each Stretch Position for 3-5 sec.)
https://youtu.be/WJAR_m38wo4?t=7

PROBETRAINING ANMELDUNG