16. September 2020
Sep
16
WOD – 20200916
Warm-up
Warm-up
– 60 sec Wall Hinge Stretch
– 60 sec Squat Opener
– 15 Russian Baby Maker
2-3 rounds
– 3 Muscle Clean
– 3 Front Squat
– 3 Tall Clean
– 3 Strict Press
– 3 Push Jerk
– 3 Split Jerk
– 60 sec Squat Opener
– 15 Russian Baby Maker
2-3 rounds
– 3 Muscle Clean
– 3 Front Squat
– 3 Tall Clean
– 3 Strict Press
– 3 Push Jerk
– 3 Split Jerk
Strength
1 Squat Clean + 2 Front Squat + 1 Split Jerk (10 min to build to a moderately heavy set)
1 Squat Clean + 2 Front Squat + 1 Split Jerk (2-4 sets with ~80% of A.)
Pre-WOD
– prepare for Double Under
– build to workout weight
– build to workout weight
Workout
Metcon (Time)
4 Rounds
– 60 Double Under
– 10 Push Jerk @52.5/80kg (from the floor)
– 60 Double Under
– 10 Push Jerk @52.5/80kg (from the floor)
Mobility
2 Rounds
– 1 Min. Knight Stretch e/s
https://www.youtube.com/watch?v=COyFqDGwj7U
– 1 Min. Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM&feature=youtu.be
– 1 Min. Sitting Ankle Circles e/s
https://www.youtube.com/watch?v=knfWiE3_rNg
– 1 Min. Knight Stretch e/s
https://www.youtube.com/watch?v=COyFqDGwj7U
– 1 Min. Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM&feature=youtu.be
– 1 Min. Sitting Ankle Circles e/s
https://www.youtube.com/watch?v=knfWiE3_rNg
Dom | Philo