8. Oktober 2020
Okt
08
WOD – 20201008
Warm-up
Warm-up
-60 sec Couch Stretch (e/s)
3 rounds
– Row 200m
– 10 Plank Push Ups (e/s)
– 5 Half Turkish Get Ups (e/s)
3 rounds
– Row 200m
– 10 Plank Push Ups (e/s)
– 5 Half Turkish Get Ups (e/s)
Strength
3 Rounds
– 10 Ring Body Saw
– 20 Hanging Flutter Kicks
– 10 Ring Body Saw
– 20 Hanging Flutter Kicks
Pre-WOD
– discuss workout movements and standards
– buiild to workout weight
– buiild to workout weight
Workout
Metcon (Time)
3 Rounds
– 500m Row
– 30 Courtesy Lunges @ 24/16 kg
– 20 Burpee to Plate (use 20kg plate)
– 500m Row
– 30 Courtesy Lunges @ 24/16 kg
– 20 Burpee to Plate (use 20kg plate)
Mobility
2 Rounds
– 1 min Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 min Lying OH Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo&t=6s
– 1 min Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 min Lying OH Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo&t=6s
Dom | Chris