2. Juli 2020
Jul
02
WOD – 20200702
Warm-up
Warm-up
– 5 min Rope Skipping (Sinlge Under, Double Under, etc.)
2 rounds
– 10 Squats (Front Squats in 2nd round)
– 10 American KB Swings
– 10 Split Squats (e/s) (Front Rack in 2nd round)
– 2 Turkish Get-Up each side
2 rounds
– 10 Squats (Front Squats in 2nd round)
– 10 American KB Swings
– 10 Split Squats (e/s) (Front Rack in 2nd round)
– 2 Turkish Get-Up each side
Strength
Today’s strength part is divided in 2 sub parts.
After doing 3 sets of 6 FS, we continue with 3 sets of 8 Split Squats each side.
After doing 3 sets of 6 FS, we continue with 3 sets of 8 Split Squats each side.
Front Squat (3 sets of 6)
Build in weight from 20.06.2020
Split Squat (3 sets of 8 each side)
Performed as Front Rack Split Squats with the front foot elevated (e.g. on a 20kg plate).
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 24 Double Under
– 12 alternating Goblet Cossack Squats (it) @16/24kg
– 6 KB Power Clean & Jerk (e/s)
– 3 KB Turkish Get-Up (e/s)
– 24 Double Under
– 12 alternating Goblet Cossack Squats (it) @16/24kg
– 6 KB Power Clean & Jerk (e/s)
– 3 KB Turkish Get-Up (e/s)
Mobility
1 Round:
– 2 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 2 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 2 min Frog-Stretch
https://youtu.be/IOyp2yf6qIs
Mobility (optional extra focus)
Last week’s focus was on our shoulders and thoracic spine. This week optional extra focus is still on the shoulders but in combination with the chest. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.
– 1 min Sitting Shoulder Cars e/s
https://youtu.be/x2FAmAxZwxo
– 2 min dynamic Corner Pec Stretch (10 sec in hard stretch position, 5 sec in easy stretch position)
https://www.youtube.com/watch?v=SdjsqyTiHcc
– 1 min Sitting Shoulder Cars e/s
https://youtu.be/x2FAmAxZwxo
Julian