14. September 2020
Sep
14
WOD – 20200914
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
– 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.
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)
– 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
– 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
– 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
Jonny | Max | Thorben