20. Juli 2020
Jul
20
WOD – 20200720
Warm-up
Warm-up
2 rounds
– 30 sec Couch Stretch (e/s)
– 30 sec Wall Hinge
– 30 sec Couch Stretch (e/s)
– 30 sec Wall Hinge
– into –
4 rounds of 20 sec on, 10 sec off
– Air Squat
– Burpee
– Thruster (stick, empty BB)
– Hang Power Clean (stick, empty BB)
Strength
Thruster (Build to a heavy set of 3 Thruster)
Fitness Bundesliga 20.2
Pre-WOD
– warm up for hang power cleans
– go through barbell cycling technique
– do one test round with reduced reps
– go through barbell cycling technique
– do one test round with reduced reps
Workout
Metcon (Time)
5 rounds for time
– 12 lateral Burpee Over Bar
– 10 Hang Power Clean
– 8 Thruster
– 12 lateral Burpee Over Bar
– 10 Hang Power Clean
– 8 Thruster
Barbell @30/45kg
Mobility
2 Rounds
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 min dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
Mobility (optional extra focus)
This week’s optional extra focus is on the spine. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.
– 2 min Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min dynamic Cobra Stretch
https://youtu.be/8tjNVwKPpaQ
– 1 min Puppy Pose w/ Spine Rotation e/s
https://youtu.be/_L4jTca0PNM
Saskia | Max | Thorben | Chris