18. Juni 2020
Jun
18
WOD – 20200618
Warm-up
Warm-up
3 min erg or burpee
2-3 rounds
– 5 hang Snatch Deadlift
– 5 hang Snatch Pull
– 5 hang Power Snatch with 3 sec pause in catch
2-3 rounds
– 5 hang Snatch Deadlift
– 5 hang Snatch Pull
– 5 hang Power Snatch with 3 sec pause in catch
Strength
Hang Power Snatch (Sets of 5)
Build to a moderate-heavy set of 5
Workout
Metcon (Time)
5-15-25-35
– Hops Over Barbell (it)
– V-Up
– hang Power Snatch @25/35kg
– Hops Over Barbell (it)
– V-Up
– hang Power Snatch @25/35kg
Mobility
2 Rounds:
– 1 min All Fours T-Spine Rotations e/s
https://www.youtube.com/watch?v=Z2O-1oEc3eo
– 1 min Release Shrugs (5 sec breathe in and pull shoulders max. up/5 sec breathe out and pull shoulders max. down)
https://www.youtube.com/watch?v=YT6qn6HVQyE
– 2 min dynamic Rhomboid Stretch (5 sec breathe in and rest/5sec breathe out and move slowly into stretch-position/5 sec hold
https://youtu.be/6WynJSdu2KI?t=58
– 1 min standing Forward Fold
https://www.youtube.com/watch?v=hrpgxDQitM8
– 1 min All Fours T-Spine Rotations e/s
https://www.youtube.com/watch?v=Z2O-1oEc3eo
– 1 min Release Shrugs (5 sec breathe in and pull shoulders max. up/5 sec breathe out and pull shoulders max. down)
https://www.youtube.com/watch?v=YT6qn6HVQyE
– 2 min dynamic Rhomboid Stretch (5 sec breathe in and rest/5sec breathe out and move slowly into stretch-position/5 sec hold
https://youtu.be/6WynJSdu2KI?t=58
– 1 min standing Forward Fold
https://www.youtube.com/watch?v=hrpgxDQitM8
Mobility (optional extra focus)
– 2 min Saddle Pose (as deep as possible, focus on squeezed butt!)
https://www.youtube.com/watch?v=zlM5csk7RWU
– 2 min Instep Stretch e/s
https://www.youtube.com/watch?v=1-XNmHSc9VE
– 2 min standing Forward Fold
https://www.youtube.com/watch?v=hrpgxDQitM8
https://www.youtube.com/watch?v=zlM5csk7RWU
– 2 min Instep Stretch e/s
https://www.youtube.com/watch?v=1-XNmHSc9VE
– 2 min standing Forward Fold
https://www.youtube.com/watch?v=hrpgxDQitM8
Julian