7. Oktober 2020
Okt
07
WOD – 20201007
Warm-up
Warm-up
– accumulate ~45sec of supinated bar hang
3 rounds
– 5 Downward Dog to Cobra transitions
– 10 Supinated Bent Over Barbell Row
– 10 Scapular Pull-Ups
– 10 Beatswings
3 rounds
– 5 Downward Dog to Cobra transitions
– 10 Supinated Bent Over Barbell Row
– 10 Scapular Pull-Ups
– 10 Beatswings
Strength
Today’s strength part are supersets of strict pull-ups and inverted row holds. Rest 30 sec before moving on to the hold and 2 min before returning to pull-ups.
Strict Pull-Up (3-4 sets of 10-12)
Scale accordingly to hit the rep range. Make it more difficult by adding weight or easier by switching to Ring Rows.
Inverted Row Hold (3-4 sets of 30sec hold)
Pre-WOD
– discuss WOD movements and scaling options
Workout
Metcon (Time)
– 20 Toes-To-Bar
– 30/20 Push-Ups
– 40 Broad Jumps (1m)
– 30/20 Push-Ups
– 20 Pull-Ups
– 30/20 Push-Ups
– 40 Broad Jumps (1m)
– 30/20 Push-Ups
– 20 Pull-Ups
Mobility
2 Rounds
– 1 Min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 Min Puppy Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 Min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 Min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 Min Puppy Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 Min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
Dom | Philo