11. September 2020
Sep
11
WOD – 20200911
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
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)
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)
– 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
– 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
Emanuel | Flo