21. Oktober 2020
Okt
21
WOD – 20201021
Warm-up
Warm-up
2 rounds
– 10 Air Squat
– 50 Single Under
– 10 Front Squat (empty BB)
– 30 sec Couch Stretch each side
– 10 Back Squat (empty BB)
– 10 Air Squat
– 50 Single Under
– 10 Front Squat (empty BB)
– 30 sec Couch Stretch each side
– 10 Back Squat (empty BB)
Strength
Today is the second iteration of our 20-rep back squat cycle. Goal is to build to one (maximum of 2) set of 20, aiming to increase the weight compared to 12.10.2020.
Back Squat (Build to a moderate to heavy set of 20)
Increase weight compared to 12.10.2020
Pre-WOD
– warm up your Double Under
– build to double DB Front Squats
– build to double DB Front Squats
Workout
Metcon (Time)
7 rounds
– 24 Double Under
– 12 Double DB Front Squat @2×15/22.5kg
– 24 Double Under
– 12 Double DB Front Squat @2×15/22.5kg
Accessory
8 rounds of 15 sec on, 15 sec off
– Hollow Body Hold
– Hollow Body Hold
Mobility
2 Rounds
– 2 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 2 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 2 min dynamic Frog Stretch (10 sec hold, 3 sec release)
https://youtu.be/IOyp2yf6qIs
– 2 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 2 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 2 min dynamic Frog Stretch (10 sec hold, 3 sec release)
https://youtu.be/IOyp2yf6qIs
Saskia | Dom | Philo