MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

14. September 2020

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WOD – 20200914
Montag, den 14.09.2020
Jonny | Max | Thorben

Warm-up
Warm-up
– 3min Row
– 15 Good Morning
– 15 Superman
– 15 Good Morning with bar
– 15 empty bar DL
-> start building towards your workout weight with sets of 3-6

Strength
Today’s strength part is the next iteration of our Deadlift.
Further decreasing the reps in order to increase the weight.
Goal is to pick one weight (heavier than on 31.08.) and do 5 sets with it.
Deadlift (5 sets of 3)
Build in weight compared to 31.08.2020 (5×5).

Rest 3 min between sets.

Pre-WOD
– Review alternating DB Snatch, find your weight
– Set up your box
– Find your Pistol scale (10 ub)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 20 alt DB Snatch @15/22.5kg
– 10 Box Jump Over 20"/24"
– 20 Pistol Squat*/**
– 10 Box Jump Over

Mobility
2 Rounds
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 min Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 1 min standing Forward Fold
https://youtu.be/tkUSInlEhI0

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