14. Oktober 2020
Okt
14
WOD – 20201014
Warm-up
Warm-up
3 rounds
– 3 Clean Deadlift
– 3 Clean Pull
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– 3 Clean Deadlift
– 3 Clean Pull
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– then –
2-4 sets of 5 Vertical Jumps or Kneeling Jumps
Strength
On today’s strength part we take 10 minutes to build to a moderately heavy set of 3 power cleans without failing. We then reduce the weight to ~80% of part A and do 3 back-off sets to focus on proper technique.
Power Clean (10 min to build to a set of 3 Power Clean)
Power Clean (3 sets of 3 @~80% of A)
Pre-WOD
– build to workout weight
– discuss scaling options (weight, kipping/strict Ring Dip, Box Dips)
– discuss scaling options (weight, kipping/strict Ring Dip, Box Dips)
Workout
Metcon (Time)
21-15-9
– Deadlifts
– Ring Dips
– Deadlifts
– Ring Dips
women: 65/80/90kg
men: 100/120/140kg
For going RX, your 1 RM should be 120+/180+ kg
Mobility
2 Rounds
– 1 min Jefferson Curl
https://youtu.be/5cIp4veAwWc
– 1 min Neck Stretch e/s
https://youtu.be/mtQv1jQjEXk
– 1 min Wall Triceps Stretch e/s
https://www.youtube.com/watch?v=T1LO3bnMTGc
Then
– 2 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
– 1 min Jefferson Curl
https://youtu.be/5cIp4veAwWc
– 1 min Neck Stretch e/s
https://youtu.be/mtQv1jQjEXk
– 1 min Wall Triceps Stretch e/s
https://www.youtube.com/watch?v=T1LO3bnMTGc
Then
– 2 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
Dom