16. Juli 2020
Jul
16
WOD – 20200716
Warm-up
Warm-up
3 Rounds
– 10 Cal Row
– 10 Clean Deadlifts
– 30-45 sec Hollow To Superman
– 10 Power Cleans
– 10 Cal Row
– 10 Clean Deadlifts
– 30-45 sec Hollow To Superman
– 10 Power Cleans
Pre-WOD
– play around with DB overhead squats and prepare for the workout
Workout
Metcon (4 Rounds for reps)
4x AMRAP 3 min – rest 90 sec between
– 9 Cal Row
– 9 Power Clean @40/60kg
– 9 Side Plank w/ Hip Lifts (e/s)
– 9 Cal Row
– 9 Power Clean @40/60kg
– 9 Side Plank w/ Hip Lifts (e/s)
Accessory
3 Sets
– 8-12 Behind the neck strict press
– 8-12 Lu raises
– 8-12 (Seated) Wall Angels
– 8-12 Behind the neck strict press
– 8-12 Lu raises
– 8-12 (Seated) Wall Angels
– rest up to 2 min between sets –
Mobility
Mobility (optional extra focus)
Julian