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09:00 - 16:30

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10:30 - 14:00

31. Juli 2020

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WOD – 20200731
Emanuel | Sally | Chris | Max

Warm-up
Warm-up
– 500/400m Row
– 400m Run

– into –

– 5 min of Double Under practice

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
– 100 Double Under
– 1000m Run (1 round around building)
– 1000/800m Row

Accessory
Perform 2-3 supersets of A1 and A2, then move on with 2-3 supersets of A3 and A4.
Biceps Curl (2-3 sets of 8-12 each side)
Dips (2-3 sets of max reps)
Using a box.
Triceps extension (2-3 sets of 8-12 each side)
Performed as overhead DB Triceps extension.
Gun Walk (2-3 sets of max effort)

Mobility
2 Rounds
– 1 min Biceps Stretch e/s
https://youtu.be/0EB8_f9mc7E?t=20
– 1 min Triceps Stretch e/s
https://youtu.be/zzvDO56B0HE?t=8
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA

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

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