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16. Oktober 2020

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WOD – 20201016
Freitag, den 16.10.2020
Emanuel | Flo

Warm-up
Warm-up
AMRAP 9 min
– 100m Run
– 8 Push Ups
– 8 Kang Squat w/ the empty bar
– 5 Thread-the-Needle (e/s)

Strength
Supersets of A1 and A2, directly moving on
to Glute Bridges after completing Step Ups.
Front Rack Box Step Up (3-4 sets of 8-10 each side)
Single Leg Heel-elevated Glute Bridge (3-4 sets of 10 each side)

Pre-WOD
– go through WOD movements
– set up your station

Workout
Metcon (Time)
3 rounds
– 8 Single DB Devil Press @15/22.5kg
– 24 Wall Sit-Ups
– 32 Alternating DB Box Step Ups
– 24 Single DB Push Press

Mobility
2 Rounds
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 min Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Pigeon e/s
https://youtu.be/d7nzZ68TC_c
Then
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0

PROBETRAINING ANMELDUNG