4. August 2020
Aug
04
WOD – 20200804
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
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
– 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
– 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
– 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
Saskia | Mira