workout of the day
07.08.2020
WOD
"Grunt Work"
4 Rounds for Time
20/15 cal row or 15/12 cal bike
5 tire flips
100m mixed carry- one KB at your side, one KB OH
200m run- finish the run in the front door by the bikes
Warm Up
2 rounds100m run10 x slower down, faster up tempo air squats
10 x thoracic rotations each side https://vimeo.com/232531289
10 x nerve flossing https://vimeo.com/127208120
Mobility:
1. child's pose with 45 degree reach- single arm reaches
2. bent over band pull aparts x 15 reps
3. shoulder: 15 seconds on each Palms Forward Pump
Palms Backward Pump
Internal/External Rotation
Swimmers
Arms Extended Hold . https://www.instagram.com/p/B-_J7UnJlZY/
Wrist stretches https://www.instagram.com/p/BmL8lWMHc4Q/
20sec at each
1. “Elbow Pit” rotation w. fingers forward
2. Side to Side rock with fingers facing out
3. Back & Forth rock with fingers facing knees
4. Reverse Palm rock front to back
Skill: push ups
Push up checklist: https://www.instagram.com/p/CCHftzOHTYM/
1 push ups + 1 HSPU
2 push ups + 2 HSPU
3 push ups + 3 HSPU
4 push ups + 4 HSPU
5 push ups + 5 HSPU
scale to push ups on the box with piked HSPU from the box
WOD
"Grunt Work"
4 Rounds for Time
20/15 cal row or 15/12 cal bike
5 tire flips
100m mixed carry- one KB at your side, one KB OH
200m run- finish the run in the front door by the bikes