3. August 2020
Aug
03
WOD – 20200803
Warm-up
Warm-up
3 Rounds
– 10/8 Cal Row
– 30 sec Standing Forward Fold Stretch
– 10 Glute Bridge
– 10 Good Morning
– 10/8 Cal Row
– 30 sec Standing Forward Fold Stretch
– 10 Glute Bridge
– 10 Good Morning
Strength
Deadlift (3 sets of 10)
@weight from 29.06.2020 (sets of 8) or heavier
Pre-WOD
– set up the rower and the box
– perform 2 rounds with 5/4 Cal Row and 3-5 BJO
– perform 2 rounds with 5/4 Cal Row and 3-5 BJO
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min
Performed as 2 min on, 1 min off:
– 10/8 Cal Row
– 10 Box Jump Over @24"/30"
Performed as 2 min on, 1 min off:
– 10/8 Cal Row
– 10 Box Jump Over @24"/30"
Continue where you stopped in the interval before.
Mobility
2 Rounds
– 1 min Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 1 min Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
Mobility (optional extra focus)
This week’s optional extra focus is a basic 11 min routine. Perform this routine every day, either directly after getting up or just before going to bed (or both).
– 1 min Wrist Waves
https://youtu.be/KQUHNGm1-9E
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 2 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 2 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Jefferson Curl
https://youtu.be/5cIp4veAwWc
Jonny | Christopher