3. September 2020
Sep
03
WOD – 20200903
Warm-up
Warm-up
3 rounds
– 90 sec Rope Skipping
– 5 Clean Deadlift + 5 Clean Pull + 5 Power Clean
– 7-10 Scapular Pull-Up
– 7-10 Beatswings
– 90 sec Rope Skipping
– 5 Clean Deadlift + 5 Clean Pull + 5 Power Clean
– 7-10 Scapular Pull-Up
– 7-10 Beatswings
Pre-WOD
– go through movements and scaling options
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 min
– 1 Bar Muscle Up*
– 3 Power Clean @80/55kg
– 5 TTB
– 10 Double Under**
– 1 Bar Muscle Up*
– 3 Power Clean @80/55kg
– 5 TTB
– 10 Double Under**
*scaling: 1 negative BMU or 1 box assisted BMU
**scaling: Double Taps or SIngle Under x3
**scaling: Double Taps or SIngle Under x3
Mobility
Mobility (optional extra focus)
This is a general routine, starting at our spine and moving towards our extremities. It’s a great start into the day and wakes up the body.
– 1 min Cat-Cows
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Bird-Dogs
https://youtu.be/k2azbhhuKuM?t=11
– 1 min Backwards Shoulder Circles
https://youtu.be/3OyAIB24g00
– 1 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Wirst Circles e/s
https://youtu.be/KQUHNGm1-9E
– 1 min Ankle Circles e/s
https://youtu.be/knfWiE3_rNg
Dom