29. Juli 2020
Jul
29
WOD – 20200729
Warm-up
Warm-up
EMOM 9 min
– 1.min: 30-45 sec Push-Up Position Plate Drag
– 2.min: 30-45 sec Push-Up to Plank
– 3.min: 1 Wall Walk into Wall-Facing HS Hold (~15-30sec)
– 1.min: 30-45 sec Push-Up Position Plate Drag
– 2.min: 30-45 sec Push-Up to Plank
– 3.min: 1 Wall Walk into Wall-Facing HS Hold (~15-30sec)
Push-Up Plate Drag:
Push-Up to Plank:
Strength
Today’s focus is on the chest and pressing exercises. Perform today’s strength part as superset.
Push-ups (3-4 sets of 15)
Perform the first 5 Push-Ups with hands together, then 5 with normal hand position, and 5 with wider hand position.
The 15 reps don’t need to be unbroken, but goal is to go unbroken on each hand positioning!
Floor Press (3-4 sets of 10-12 reps)
Use DBs or KBs.
Pre-WOD
– get a KB and do some swings
– do some air squats
– do 2-3 Wall Walks
– do some air squats
– do 2-3 Wall Walks
Workout
This weeks workouts are without scoring. Use this week to focus on refining movement pattern and having some fun playing around!
Metcon
50-40-30-20-10
– Russian KB Swing @16/24kg
– Air Squat
5 – 4 – 3 – 2 -1
– Wall Walk
– Russian KB Swing @16/24kg
– Air Squat
5 – 4 – 3 – 2 -1
– Wall Walk
Flow of the workout is:
50 RKBS, 50 Air Squat, 5 Wall Walk
40 RKBS, 40 Air Squat, 4 Wall Walk
…
50 RKBS, 50 Air Squat, 5 Wall Walk
40 RKBS, 40 Air Squat, 4 Wall Walk
…
Mobility
2 Rounds
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 1 min Standing Forward Fold
https://www.youtube.com/watch?v=hrpgxDQitM8
– 1 min Standing Side Bend Stretch e/s
https://youtu.be/AO6LlQHob1Q
– 1 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=60
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 1 min Standing Forward Fold
https://www.youtube.com/watch?v=hrpgxDQitM8
– 1 min Standing Side Bend Stretch e/s
https://youtu.be/AO6LlQHob1Q
– 1 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=60
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
Saskia | Dom | Philo