4. September 2020
Sep
04
WOD – 20200904
Warm-up
Warm-up
2 rounds
– 30 sec Couch Stretch (e/s)
– Squat Hip Opener (hold for 30 sec)
– 10 Air Squat -> 10 Front Squat
– 10 Wallballs
– 30 sec Couch Stretch (e/s)
– Squat Hip Opener (hold for 30 sec)
– 10 Air Squat -> 10 Front Squat
– 10 Wallballs
Strength
Today’s strength part is the next iteration of our Front Squats. Further decreasing the reps in order to increase the weight. Goal is to pick one weight (heavier than on 20.08./17.07.) and do 5 sets with it.
Front Squat (5 sets of 5 reps)
Build in weight compared to 20.08.2020 (4×7) and compared to 17.07.2020 (5×5)
Pre-WOD
– go through movements and discuss possible scaling options for kneeling jumps (e.g. vertical jumps)
Workout
Metcon (Time)
150 Thruster @15/20kg
Every break 5 kneeling jumps
Mobility
3 Rounds
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min. Lying Overhead Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min. Lying Overhead Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo
Mobility (optional extra focus)
This is a general routine, starting at our spine and moving towards our extremities. It’s a great start into the day and wakes up the body.
– 1 min Cat-Cows
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Bird-Dogs
https://youtu.be/k2azbhhuKuM?t=11
– 1 min Backwards Shoulder Circles
https://youtu.be/3OyAIB24g00
– 1 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Wirst Circles e/s
https://youtu.be/KQUHNGm1-9E
– 1 min Ankle Circles e/s
https://youtu.be/knfWiE3_rNg
Emanuel | Flo