28. August 2020
Aug
28
WOD – 20200828
Warm-up
Warm-up
3 rounds
– 30 sec Samson Stretch (e/s)
– 10 Wall Squats
– 10 DB Deadlift (5 with DB in right hand, 5 with DB in left hand)
– 10 Lunge into Lizard (it)
– 30 sec Samson Stretch (e/s)
– 10 Wall Squats
– 10 DB Deadlift (5 with DB in right hand, 5 with DB in left hand)
– 10 Lunge into Lizard (it)
Strength
Today’s strength part consists of supersets of Overhead Squats and Curtsy Squats. Rest 2-3 min between supersets.
Bench Press (3-4 sets of 6-8 reps)
Goblet Curtsy Squat (3-4 sets of 6-8 each side)
Pre-WOD
– go through the movements and build to workout weight
Workout
Metcon (Time)
3 Rounds with 1 min rest between rounds:
– 20 DB Front Rack Lunge @2×15/22.5kg (in total)
– 15 DB Power Clean
– 10 Box Jump Over @24"/30"
– 20 DB Front Rack Lunge @2×15/22.5kg (in total)
– 15 DB Power Clean
– 10 Box Jump Over @24"/30"
Score: Slowest of the 3 rounds
Mobility
2 Rounds
– 1 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 min Dynamic Bent Over Chest Opener
https://youtu.be/ivc5LoAsW1E
– 1 min Worlds Greatest Stretch e/s
https://youtu.be/tAET6mssDuM
– 1 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 1 min Dynamic Bent Over Chest Opener
https://youtu.be/ivc5LoAsW1E
– 1 min Worlds Greatest Stretch e/s
https://youtu.be/tAET6mssDuM
Mobility (optional extra focus)
Our focus is on the hip. This routine gives us a benefit for almost every exercise and can be done at any time of the day, but not directly before your training starts. Have a great week, stretch on and keep in mind: Nothing changes until you do.
– 10 Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 10 Instep Stretch into Instep Hamstring Stretch e/s (Work dynamically: Move into the Instep Stretch and hold the stretch position for 3-5 sec, then move backwards into the Hamstring Stretch and hold for 3-5 sec. Repeat.)
https://youtu.be/AUuVZRT72qM
https://youtu.be/8E9iFyPftXU
– 10 Dynamic Samson Stretch e/s (Hold Stretch Position for 3-5 sec and release for 2-3 sec.)
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 10 Death March Steps e/s
https://youtu.be/qvmzmArTl_g
– 60 sec Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 10 Russian Baby Maker (Hold each Stretch Position for 3-5 sec.)
https://youtu.be/WJAR_m38wo4?t=7
Emanuel | Flo