2. Oktober 2020
Okt
02
WOD – 20201002
Freitag, den 02.10.2020
Warm-up
Warm-up
– 60 sec Couch Stretch (e/s)
2 rounds
– 10 Air Squat with 2 sec pause at bottom -> 10 Front Squat
– 10 Single Leg Glute Bridge (e/s)
– 30 sec Side Shuffle
2 rounds
– 10 Air Squat with 2 sec pause at bottom -> 10 Front Squat
– 10 Single Leg Glute Bridge (e/s)
– 30 sec Side Shuffle
CNS activation
– 2-3 sets of 3 seated vertical jumps
Strength
Today’s strength part is the final iteration of our Front Squat.
Front Squat (15 min to build to a heavy single)
Pre-WOD
– go through the WOD movements and prepare for the workout
Workout
Metcon (Time)
– 50 Push-Up
– 40 Deadlift @40/60kg
– 30 Power Clean @40/60kg
– 20 Push Jerk @40/60kg
– 10 Bar Muscle Up
– 40 Deadlift @40/60kg
– 30 Power Clean @40/60kg
– 20 Push Jerk @40/60kg
– 10 Bar Muscle Up
BMU scaling: C2B Pull-Up -> Pull-Up -> Jumping Pull-Up
Mobility
– 1 min Release Shoulder Shrugs, then:
https://youtu.be/yvFAHU4iLiA
https://youtu.be/yvFAHU4iLiA
2 Rounds:
– 1 min Neck Stretch e/s
https://youtu.be/mtQv1jQjEXk
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min Puppy Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
