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20. Juni 2020

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WOD – 20200620
Samstag, den 20.06.2020
Emanuel

Warm-up
Warm-up
AMRAP 8 min
– 8 Reverse Lunge (e/s)
– 8 empty BB Deadlift
– 8 empty BB Front Squat
– 8 Burpee

Strength
Front Squat (5 sets of 6)
Goal is to build in weight comared to the front squats performed on 03.06.2020.

Workout
Metcon (Time)
3 rounds
– 12 Cal Row
– 9 Deadlift @80/120kg
– 6 Burpee Box Jump 24"/30"

Barbell @80/120kg
Box @24"/30"

Rest 1 min between rounds.

Score: Total time needed, including the rest between rounds.

Mobility
2 rounds
– 2 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=73
– 1 min Death March Stretch e/s (static hold on one side)
https://www.youtube.com/watch?v=ppiI90v2tuc
– 1 min Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc

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