26. September 2020
Sep
26
WOD – 20200926
Samstag, den 26.09.2020
Warm-up
Warm-up
– 500/400m Row
2-3 rounds
– 3 Muscle Snatch
– 3 Overhead Squat
– 3 Power Snatch
– 3 Hang Squat Snatch
2-3 rounds
– 3 Muscle Snatch
– 3 Overhead Squat
– 3 Power Snatch
– 3 Hang Squat Snatch
Strength
2 Power Snatch + 1 Hang Squat Snatch + 3 Overhead Squats (15 min to build to a heavy set)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min (1:1)
– 10 cal Row
– 8 Power Snatch @30/42.5kg
– 6 TTB
– 10 cal Row
– 8 Power Snatch @30/42.5kg
– 6 TTB
Metcon (Time)
– 50 Hang Power Clean @45/70kg
– 50 Synchro Push-Up
– 50 Synchro Squat
– 25 Hang Power Clean
– 25 Snychro Push-Up
– 25 Synchro Squat
– 50 Synchro Push-Up
– 50 Synchro Squat
– 25 Hang Power Clean
– 25 Snychro Push-Up
– 25 Synchro Squat
Mobility
2 Rds:
– 1 Min Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min Lying OH Spine Halos Stretch e/s
https://www.youtube.com/watch?v=mFHJynMFaxo&t=4s
– 1 Min Dynamic Rhomboid Stretch
https://www.youtube.com/watch?v=i59OoOSfFjo
– 1 Min Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min Lying OH Spine Halos Stretch e/s
https://www.youtube.com/watch?v=mFHJynMFaxo&t=4s
– 1 Min Dynamic Rhomboid Stretch
https://www.youtube.com/watch?v=i59OoOSfFjo
