23. Oktober 2020
Okt
23
WOD – 20201023
Warm-up
Warm-up
2 rounds
– 1 min row (easy -> mod)
– 10 Superman
– 10 Kang Squats (stick -> empty bar)
– 10 Sit-ups
– 1 min row (easy -> mod)
– 10 Superman
– 10 Kang Squats (stick -> empty bar)
– 10 Sit-ups
Strength
Today’s strength part consists of supersets of Romanian Deadlifts (A1) and Hamstring Walkouts (A2). After doing the Romanian Deadlifts, directly go into the Hamstring Walkouts. Rest 90-120 sec before the next set.
Romanian Deadlift (3-4 sets of 12-15)
Use double overhand grip. No mixed grip and no hook grip allowed!
Hamstring Walkout (3-4 sets of 12-15)
Pre-WOD
– go through movements and discuss scaling options
Workout
Today’s workout consists of 4 parts.
Rest 90 sec between parts.
Rest 90 sec between parts.
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min
– 10/7 Cal Air Bike
– 10 Double DB Squat Clean @2×15/22.5kg
– 10/7 Cal Air Bike
– 10 Double DB Squat Clean @2×15/22.5kg
– rest 90 sec –
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min
– 200m Run (bad weather: 20 Down & Up)
– 10 alternating Pistol Squat
– 200m Run (bad weather: 20 Down & Up)
– 10 alternating Pistol Squat
– rest 90 sec –
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min
– 10 Burpee Box Jumps @20"/24"
– 10 Double DB Squat Clean @2×15/22.5kg
– 10 Burpee Box Jumps @20"/24"
– 10 Double DB Squat Clean @2×15/22.5kg
– rest 90 sec –
Metcon (AMRAP – Rounds and Reps)
AMRAP 4 min
– 20 DB Deadlifts @2×15/22.5kg
– 10 alternating Pistol Squat
– 20 DB Deadlifts @2×15/22.5kg
– 10 alternating Pistol Squat
Mobility
2 Rounds
– 2 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 2 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 2 min Standing Forward Fold (close your eyes and try to release while breathing out)
https://youtu.be/tkUSInlEhI0
– 2 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 2 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 2 min Standing Forward Fold (close your eyes and try to release while breathing out)
https://youtu.be/tkUSInlEhI0
Max | Flo