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06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

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09:00 - 16:30

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10:30 - 14:00

23. Juni 2020

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WOD – 20200623
Dienstag, den 23.06.2020
Saskia | Mira

Warm-up
Warm-up
Row 750/600m

2-3 rounds
3 Power Clean
3 Front Squat
3 Squat Clean
3 Strict Press
3 Push Jerk
3 Split Jerk

Strength
Clean and Jerk (Build to a moderate set of 3)
Clean and Jerk are supposed to be performed as Squat Cleans and Split Jerks.

No touch and go on this part!

Note the heaviest set of 3 as today’s score.

Workout
Metcon (Time)
21-15-9
– Power Clean
– Box Jumps @20"/24"

Women weights: 25/40/52.5kg
Men weights: 40/60/80kg

Power Cleans are supposed to become heavier each round. If the weight is scaled, scaling should also take into account increasing weights.

For RX, one should have a 1 RM Power Clean of 65+/100+ kg.

Mobility
2 rounds
– 2 min dynamic Rhomboid Stretch (5 sec breathe in and rest/5sec breathe out and move slowly into stretch-position/5 sec hold)
https://youtu.be/i59OoOSfFjo
– 1 min Calv Stretch
https://youtu.be/Hqolo6PmYtA
– 2 min alt. Death March Stretch (not-romanian, 3 sec hold in stretch position)
https://youtu.be/qvmzmArTl_g

Mobility (optional extra focus)
– 2 min backwards Shoulder Circles (slow tempo, focus on maximum range of movement)
https://youtu.be/3OyAIB24g00
– 2 min lying Overbody Spine Halos (e/s)
https://youtu.be/tOfOlHA-7A0
– 1 min Pec Stretch (e/s)
https://youtu.be/D7R3HFg_Bso

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