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11. September 2020

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WOD – 20200911
Freitag, den 11.09.2020
Emanuel | Flo

Warm-up
Warm-up
– 750/600m Row
2-3 rounds
– 3 Hang Muscle Clean
– 3 Hang Power Clean
– 3 Front Squat
– 3 Hang Squat Clean

Strength
3-position Power Clean (~10-15 min to build to a moderately heavy set)
1 High Hang Power Clean (pocket position)
1 Hang Power Clean
1 Low Hang Power Clean (below knee)

Pre-WOD
– go through WOD movements and discuss scaling options

Workout
Metcon (Time)
2 Rounds
– 30 Hang Squat Clean @20/30kg
– 30 Shoulder-To-Overhead
– 800m Run (2x400m course)

Mobility
2 Rounds:
– 1 min Shoulder Circles
https://youtu.be/3OyAIB24g00
– 1 min Neck Stretch e/s
https://youtu.be/mtQv1jQjEXk
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 2 min Frog Stretch
https://youtu.be/IOyp2yf6qIs

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