30. Juni 2020
Jun
30
WOD – 20200630
Warm-up
Warm-up
3 rounds
30 Mountain Runner
10 Muscle Clean+ Strict Press (empty Barbell)
10 Box Step Over
10 Calf Raises
30 Mountain Runner
10 Muscle Clean+ Strict Press (empty Barbell)
10 Box Step Over
10 Calf Raises
Pre-WOD
– define corridors for running out and coming back in
– build to weights for workout
– build to weights for workout
Workout
Metcon (Time)
– 400m Run
– 50 Hang Power Clean
– 400m Run
– 50 Double DB Box Step Over @20"/24"
– 400m Run
– 50 Shoulder to Overhead
– 400m Run
– 50 Hang Power Clean
– 400m Run
– 50 Double DB Box Step Over @20"/24"
– 400m Run
– 50 Shoulder to Overhead
– 400m Run
Barbell @35/50kg
Dumbbells @15/22.5kg
Dumbbells @15/22.5kg
Mobility
2 rounds
– 1 min Calv Stretch (e/s)
https://youtu.be/Hqolo6PmYtA
– 1 min dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Couch Stretch
https://youtu.be/hWvcxiCG5To
– 1 min Calv Stretch (e/s)
https://youtu.be/Hqolo6PmYtA
– 1 min dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Couch Stretch
https://youtu.be/hWvcxiCG5To
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.
– 1 min Shoulder Circles (5 backwards, 5 forwards, and so on)
https://youtu.be/3OyAIB24g00
– 2 min Pec Smash w/ Lacrosse Ball (or Tennis Ball) e/s
https://www.youtube.com/watch?v=r4XMmHLVmi4
– 1 min Shoulder Circles (5 backwards, 5 forwards, and so on)
https://youtu.be/3OyAIB24g00
Saskia | Mira