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29. Oktober 2020

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WOD – 20201029
Donnerstag, den 29.10.2020
Julian

Warm-up
Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Warm-up
– 400m Run or 2min of Rope skipping

– then –

3 rounds
– 10 Reverse Lunges (e/s)
– 10 Half-Kneeling DB Arnold Presses (e/s)
– 10 Russian Baby Maker
– 10 alternating DB (Squat) Snatches (it)

Strength
Today’s strength part consists of supersets of OH reverse
lunges and Goblet Cyclist squats. Rest 2 min between supersets.
Single DB Overhead Lunge (3-4 sets of 8-12 each side)
To be performed as reverse lunges (stepping back).
Also, first complete 8-12 reps with one leg, then change the leg. Changing the arm for the OH position is optional.
Goblet Cyclist Squat (3-4 sets of 20)
Choose a weight on the lighter side and focus on faster reps and completing each set without taking a break.

Pre-WOD
– go through WOD movements
– build to workout weight/movement

Workout
Metcon (5 Rounds for reps)
5 rounds
AMRAP 2 min, 1 min rest between rounds
– 12 alternating DB Snatches @15/22.5kg (RX+: DB Squat Snatches)
– 24 Hops Over DB

Each time the AMRAP starts with 12 DB Snatches.
Score for today is the number of reps in each interval.

Mobility
2 Rds
– 1 Min Instep Stretch e/s
https://www.youtube.com/watch?v=AUuVZRT72qM
– 1 Min Standing Forward Fold
https://www.youtube.com/watch?v=tkUSInlEhI0
– 1 Min Dynamic Rhomboid Stretch
https://www.youtube.com/watch?v=i59OoOSfFjo
– 1 Min Back Bridge Practice
https://www.youtube.com/watch?v=WhYis4MMoak

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