12. August 2020
Aug
12
WOD – 20200812
Warm-up
Warm-up
– 5 min of row/run/burpee
2-3 rounds
– 3 Clean Deadlift
– 3 Power Clean
– 3 Front Squat
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk
2-3 rounds
– 3 Clean Deadlift
– 3 Power Clean
– 3 Front Squat
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk
Strength
1 Squat Clean + 1 Front Squat + 1 Squat Clean + 2 Split Jerk (Build to a heavy set for today)
Pre-WOD
– go through the movements of the workout and build to workout weight
– discuss scaling options
– discuss scaling options
Workout
Metcon (Time)
– 50 Line Touches (3m)
– 40 TTB
– 30 Clean & Jerk* @40/60kg
– 20 C2B
– 10 Snatch*
– 40 TTB
– 30 Clean & Jerk* @40/60kg
– 20 C2B
– 10 Snatch*
*any style (muscle/power/squat)
Mobility
Mobility (optional extra focus)
This week’s optional extra focus routine combines mobility with activation and stability. Perform this routine every day, ideally directly after getting up. Have a great start in your day and a nice week.
– 10 Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 10 Downward Dog to Plank
https://youtu.be/yuObKA5Ib6I
– 10 Elevated Instep Spine Rotation e/s
https://youtu.be/2nZlMaleb-Q
– 10 Bird-Dogs e/s (keep leg and arm lifted while performing the 10 reps)
https://youtu.be/k2azbhhuKuM?t=11
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
Saskia | Dom | Philo