21. September 2020
Sep
21
WOD – 20200921
Warm-up
Warm-up
– 800m Run (2x400m track)
2-3 rounds
– 30 sec Samson Stretch (e/s)
– 10 Lunges (e/s)
– 10 Pass Through
– 10 Air Squat with 2 sec pause at bottom
2-3 rounds
– 30 sec Samson Stretch (e/s)
– 10 Lunges (e/s)
– 10 Pass Through
– 10 Air Squat with 2 sec pause at bottom
Strength
Overhead Lunge (3-4 sets of 8-10 each side)
Overhead lunges to be performed with a barbell overhead.
Build as desired over the sets.
Pre-WOD
– go through the WOD movements and discuss scaling options
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min
– 400m Run
– 30 Sit-Ups
– 20 Back Squat @35/50kg
– 10 Pull-Up
– 400m Run
– 30 Sit-Ups
– 20 Back Squat @35/50kg
– 10 Pull-Up
Mobility
2 Rounds:
– 1 min dynamic Cobra Stretch
https://youtu.be/8tjNVwKPpaQ
– 1 min Puppy Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min dynamic Cobra Stretch
https://youtu.be/8tjNVwKPpaQ
– 1 min Puppy Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
Saskia | Max | Thorben