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24. September 2020

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WOD – 202000924
Donnerstag, den 24.09.2020
Julian

Warm-up
Warm-up
AMRAP 10 min
– 10 Plate Floor Presses
– 10 Scapular Push-Up
– 5 Dog-to-Cobra transitions
– 10 Good Morning
– 10 Glute Bridge

Strength
Today’s strength part is a superset of DB/KB Floor Press and max Push-Ups.
Rest ~2 min between sets.
Floor Press (3-4 sets of 8-10)
Use DBs or KBs.
Push-ups (3-4 sets of max effort)
Pause in the bottom position of the push-up for 3 sec.

Pre-WOD
– go through the WOD movements

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min
2-4-6-8-10-…
– alternating* DB Renegade Rows @2×15/22.5kg
– DB Deadlift @2×15/22.5kg
– DB Box Step Over @20"/24"

*alternating between left and right. Every row counts as a rep, so 2 means 1 left and 1 right.

Mobility
2 Rds:
– 1 Min Lying Overbody Spine Halos e/s
https://www.youtube.com/watch?v=tOfOlHA-7A0
– 1 Min Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM
– 1 Min Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU

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