3. Juli 2020
Jul
03
WOD – 20200703
Warm-up
Warm-up
AMRAP 8 min
– 20-30 sec Wall-Sit
– 8 DB strict Press (with 2 DBs)
into 20-30 sec OH Hold
– 8 Single DB Deadlift (e/s)
– 8 Down & Up
– 20-30 sec Wall-Sit
– 8 DB strict Press (with 2 DBs)
into 20-30 sec OH Hold
– 8 Single DB Deadlift (e/s)
– 8 Down & Up
Strength
Strict Press (4 sets of 8)
Build in weight from 13.06.2020
Workout
Metcon (6 Rounds for reps)
3 rounds
AMRAP 2 min
– 20 Alternating DB Snatch @15/22.5kg
– 20 Burpee Box Jump Over @20"/24"
AMRAP 2 min
– 20 Alternating DB Snatch @15/22.5kg
– 20 Burpee Box Jump Over @20"/24"
– rest 1 min –
AMRAP 2 min
– 20 DB Russian Twists
– 20 Tuck Jumps
– rest 1 min –
Today’s score is the number of reps performed in each 2 min AMRAP.
Mobility
2 Rounds
– 1 min Shoulder Circles (5 forwards, 5 backwards)
https://youtu.be/3OyAIB24g00
– 1 min Puppy Pose w/ Spine Rotation e/s
https://youtu.be/_L4jTca0PNM
– 1 min Lying Overhead Spine Halos e/s
https://youtu.be/mFHJynMFaxo
– 1 min Shoulder Circles (5 forwards, 5 backwards)
https://youtu.be/3OyAIB24g00
– 1 min Puppy Pose w/ Spine Rotation e/s
https://youtu.be/_L4jTca0PNM
– 1 min Lying Overhead Spine Halos e/s
https://youtu.be/mFHJynMFaxo
Mobility (optional extra focus)
Last week’s focus was on our shoulders and thoracic spine. This week optional extra focus is still on the shoulders but in combination with the chest. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.
– 2 min dynamic Boy Shoulder Stretch (10 sec in deep stretch position, 5-10 sec in easy stretch position)
https://youtu.be/O8RYkqUmGiM
– 2 min dynamic Pec Stretch e/s (20 sec in deep stretch position, 10 sec in easy stretch position)
https://youtu.be/D7R3HFg_Bso
– 1 min Lying Overbody Spine Halos e/s
https://youtu.be/tOfOlHA-7A0
Saskia | Thorben | Chris | Max