13. September 2021
Sep
13
WoD – 20210913
Warm-up
Warm-up
For 9 min
– 20 Jumping Jacks
– 12 alt. DB Snatches (light weight!)
– 12 Air Squats -> Back Squats
– 12 Single Leg Glute Bridge e/s
– 20 Jumping Jacks
– 12 alt. DB Snatches (light weight!)
– 12 Air Squats -> Back Squats
– 12 Single Leg Glute Bridge e/s
Mobility
Strength
Back Squat (4 sets of 10)
Add 5-10% compared to last back squat session (02.09.)
So, if you did 10 Back Squats at 50kg on 02.09., then you should aim for 52.5-55kg today.
Workout
Metcon (3 Rounds for reps)
– 16 alt. DB Snatches @15/22.5kg
– 8 TTB
– 8 TTB
Metcon (3 Rounds for reps)
– max alt. Devils Press @15/22.5kg
– 30 sec Wall Twist e/s
– 30 sec Couch Stretch