28. September 2020
Sep
28
WOD – 20200928
Jonny | Max | Thorben | Christopher
Warm-up
Warm-up
– 2min Row
– 15 Glute Bridge
– 15 Supermans
– 15 BB Good Mornings
– 15 Empty Bar DL
-> DL weight progression to heavy set of 3
– 15 Glute Bridge
– 15 Supermans
– 15 BB Good Mornings
– 15 Empty Bar DL
-> DL weight progression to heavy set of 3
Strength
Today’s strength part is the final iteration of our Deadlift.
Deadlift (15 min to build to a heavy single)
Pre-WOD
2 rounds, 60s on/20s off
– Rope Skipping
– MB Cleans
– Rope Skipping
– MB Cleans
Prepare your plates for the WOD.
Workout
Metcon (Time)
– 50 Double Under
– 30 Hang Squat Clean @25/40kg
– 75 Double Under
– 20 Hang Squat Clean @32.5/55kg
– 100 Double Under
– 10 Hang Squat Clean @40/70kg
– 30 Hang Squat Clean @25/40kg
– 75 Double Under
– 20 Hang Squat Clean @32.5/55kg
– 100 Double Under
– 10 Hang Squat Clean @40/70kg
Mobility
2 Rounds:
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 1 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 1 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 1 min Instep Stretch e/s
https://youtu.be/AUuVZRT72qM
– 1 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 1 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
