MONTAG, DIENSTAG, MITTWOCH & FREITAG

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16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

4. August 2020

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WOD – 20200804
Dienstag, den 04.08.2020
Saskia | Mira

Warm-up
Warm-up
– 5 min Single/Double Under/Rope skipping
2-3 Rounds
– 10 (Seated) Wall Angels
– 10 Hollow Rocks
– 10 Superman Rocks
– 10 Scapular Pull-Up

Skill
Pull-Up
– 2-4 sets of 8-10 Beatswings
– 5 min of Pull-Up practice
– 2-4 sets of max strict Pull-Ups
or Australian Pull-Ups

Pre-WOD
– go through the movements and set up your spot at the rig

Workout
Metcon (Time)
5 Rounds for time
– 25 Air Squat
– 15 Push-Ups
– 5 Pull-Up

Mobility
2 Rounds
– 1 min Puppy Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs

Mobility (optional extra focus)
This week’s optional extra focus is a basic 11 min routine. Perform this routine every day, either directly after getting up or just before going to bed (or both).

– 1 min Wrist Waves
https://youtu.be/KQUHNGm1-9E
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 2 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 2 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Jefferson Curl
https://youtu.be/5cIp4veAwWc

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