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24. Juli 2020

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WOD – 20200724
Freitag, den 24.07.2020
Emanuel | Sally | Chris | Max

Warm-up
Warm-up
3 Rounds
– 10 Air Squat
– 10 Glute Bridge with 2 sec pause at top
– 10 lateral Box Step Down* (e/s)
– 10 Good Morning (stick->BB)

*

Strength
Back Squat (3 sets of 15)
Rest 2 min between sets.

Back squats are performed from the rack!

Pre-WOD
– prepare for heavy front squats in workout

Workout
Metcon (4 Rounds for reps)
4 x AMRAP 3min – rest 2 min between rounds
– 400m Run
– max Front Squat @55/80kg

Scale running distance, so that the running
takes a maximum of 2 min.

If one can’t run, 400m Run are equivalent to 400m Row/Ski or 1000m Air Bike.

Mobility
2 Rounds
– 1 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs

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 Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Jefferson Curl
https://youtu.be/5cIp4veAwWc
– 1 min sitting Side Bend Stretch e/s
https://youtu.be/SlPzkSXv_mw?t=49

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