12. Oktober 2020
Okt
12
WOD – 20201012
Warm-up
Warm-up
– 60 sec Couch Stretch (e/s)
3 rounds
– 10 Air Squat -> Front Squat -> Back Squat
– 10 Single Leg Glute Bridge (e/s)
– 10 Good Morning -> BB Good Morning
3 rounds
– 10 Air Squat -> Front Squat -> Back Squat
– 10 Single Leg Glute Bridge (e/s)
– 10 Good Morning -> BB Good Morning
Strength
Back Squat (1 set of 20)
Build to a moderate set of 20.
Leave room for improvement!
Leave room for improvement!
Pre-WOD
– Find workout weight and discuss WOD movements
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 min
3-6-9-12-15-…
– Bar-Facing Burpee Over the Bar
– Clean High Pulls @25/40kg
– Front Squats
3-6-9-12-15-…
– Bar-Facing Burpee Over the Bar
– Clean High Pulls @25/40kg
– Front Squats
Accessory
8 Rounds of 10 sec on, 20 sec off (4 min)
– Superman Hold
– Superman Hold
Mobility
2 Rounds
– 1 Min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 Min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 Min Frog Stretch
https://youtu.be/IOyp2yf6qIs
Then
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
– 1 Min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 Min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 Min Frog Stretch
https://youtu.be/IOyp2yf6qIs
Then
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
Jonny | Max | Thorben