19. Juni 2020
Jun
19
WOD – 20200619
Warm-up
Warm-up
3 rounds
– 15 KB Swings (start with Russian, continue with American)
– 10 KB Kang Squat
– 5 KB Strict Press (e/s)
– 15 KB Swings (start with Russian, continue with American)
– 10 KB Kang Squat
– 5 KB Strict Press (e/s)
Strength
KB Squat Clean (4 sets of 12)
Performed with 2 KBs and 2 min rest between sets.
Pre-WOD
Go through movements and build to workout weight
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 min
– 9 Dual KB Hang Power Clean
– 6 Dual KB Front Squat
– 3 Dual KB STOH
– 9 Dual KB Hang Power Clean
– 6 Dual KB Front Squat
– 3 Dual KB STOH
KBs @16/24kg
Mobility
2 rounds
– 1 min Instep Stretch e/s
https://www.youtube.com/watch?v=1-XNmHSc9VE
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=kbId9zYgoFQ
– 1 min Box Shoulder Stretch
https://www.youtube.com/watch?v=eW-NtP9yF8c
– 1 min Instep Stretch e/s
https://www.youtube.com/watch?v=1-XNmHSc9VE
– 1 min Couch Stretch e/s
https://www.youtube.com/watch?v=kbId9zYgoFQ
– 1 min Box Shoulder Stretch
https://www.youtube.com/watch?v=eW-NtP9yF8c
Mobility (optional extra focus)
– 1 min Instep Hamstring Stretch e/s
– 1 min Pigeon Stretch e/s
https://www.youtube.com/watch?v=tYY-cqNjuVA
– 1 min seated Side Bending Stretch e/s (video)
Emanuel | Sally | Chris | Max