30. Juli 2020
Jul
30
WOD – 20200730
Warm-up
Warm-up
AMRAP 10 min
– 15 Russian KB Swings
– 10 Glute Bridge
– 30-45 sec Wall-Sit
– 10 Single Leg Romanian DL (5 e/s, without weight)
– 15 Russian KB Swings
– 10 Glute Bridge
– 30-45 sec Wall-Sit
– 10 Single Leg Romanian DL (5 e/s, without weight)
Strength
Today’s focus is on working the posterior chain and building the hamstrings. Alternate between A1 and A2 but not perfomed as supersets!
Single Leg Romanian Deadlift (3-4 sets of 8-10 each side)
Glute Bridge (3-4 sets of 10-15 each side)
Use a 20" box for the elevation.
Pre-WOD
– go through the movements
– set the box up for the workout
– set the box up for the workout
Workout
This weeks workouts are without scoring. Use this week to focus on refining movement pattern and having some fun playing around!
Metcon
3 Rounds – 1 min each station
– Upright BB Row @15/20kg
– Push Press Wall-Balls @6/9kg
– Box Jumps @20"/24"
– Upright BB Row @15/20kg
– Push Press Wall-Balls @6/9kg
– Box Jumps @20"/24"
– rest 1 min between rounds –
Upright BB Row:
Push Press Wall-Balls:
Mobility
2 Rds. of:
– 1 Min. Puppy Pose With Lat Stretch e/s
https://www.youtube.com/watch?v=ZBIaTHf6xbI
– 1 Min. Pec Stretch e/s
https://www.youtube.com/watch?v=D7R3HFg_Bso
– 2 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Puppy Pose With Lat Stretch e/s
https://www.youtube.com/watch?v=ZBIaTHf6xbI
– 1 Min. Pec Stretch e/s
https://www.youtube.com/watch?v=D7R3HFg_Bso
– 2 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
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
Julian