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21. Juli 2020

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WOD – 20200721
Dienstag, den 21.07.2020
Jonny | Mira

Warm-up
Warm-up
EMOM 9 min
1.min: 10 Lunges (e/s)
2.min: 15 Goblet Squats
3.min: 20 Russian KB Swings

Strength
Today’s strength part is supposed to be performed as supersets. After doing one set A1, directly go into one set of A2.
Staggered Stance KB Deadlift (3 sets of 8 each side)
Russian KB Swing (3 sets of 12)

Pre-WOD
– build to workout weight
– set up your box

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
1-2-3-4-5-6-7-…
– DB Power Clean @1×15/22.5kg
– DB Box Step Up

Add one rep each round.

Mobility
3 Rounds of:
– 1 min Instep Stretch e/s
https://www.youtube.com/watch?v=AUuVZRT72qM
– 1 min dynamic Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc

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.

– 1 min Standing Forward Fold
https://www.youtube.com/watch?v=tkUSInlEhI0
– 1 min Cobra Stretch (static hold)
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 min Lying Overbody Spine Halos e/s
https://www.youtube.com/watch?v=tOfOlHA-7A0

PROBETRAINING ANMELDUNG