19. September 2020
Sep
19
WOD – 20200919
Warm-up
Warm-up
2 rounds
– 10 Burpees
– 10 Lunges (e/s)
– 10 Jump Squats
– 10 Box Jumps
– 10 Burpees
– 10 Lunges (e/s)
– 10 Jump Squats
– 10 Box Jumps
Workout
Metcon (AMRAP – Rounds and Reps)
A. AMRAP 10 (alt 1:1)
– 15 Air Squat
– 10 DB weighted jumping lunges (2x@15/10kg)
– 5 Box (the orange one) Burpee broad jump
– 15 Air Squat
– 10 DB weighted jumping lunges (2x@15/10kg)
– 5 Box (the orange one) Burpee broad jump
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
– 21 DB Clevage Cutter @22.5/15kg
– 21 Hollow Rocks
– 11 synchro Burpees
– 11 synchro DB / KB cleans 2x@22.5/15 or 2×24/16kg
– 21 DB Clevage Cutter @22.5/15kg
– 21 Hollow Rocks
– 11 synchro Burpees
– 11 synchro DB / KB cleans 2x@22.5/15 or 2×24/16kg
Mobility
2 Rounds
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min. Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 1 Min. Sitting Glute Stretch e/s
https://www.youtube.com/watch?v=i-oJeS0cHIc
– 1 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min. Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 1 Min. Sitting Glute Stretch e/s
https://www.youtube.com/watch?v=i-oJeS0cHIc
– 1 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
Emanuel