3. Oktober 2020
Okt
03
WOD – 20201003
Warm-up
Warm-up
– 500/400m Row
2-3 rounds
– 3 Power Clean
– 3 Front Squat
– 3 Strict Press
– 3 Push Jerk
– 3 Split Jerk
2-3 rounds
– 3 Power Clean
– 3 Front Squat
– 3 Strict Press
– 3 Push Jerk
– 3 Split Jerk
Strength
5 Power Clean + 4 Front Squat + 3 S2OH (Build to a heavy set in 15 min)
Workout
Metcon (Time)
As a team of 2:
– 70/55 cal Row
– 60 synchro DB Sit-Up @15/22.5kg
– 50 Kipping HSPU / 15 wall walks (Either or, no splitting)
– 40 synchro DB step ups (1 DB each) 15/22.5kg @20"/24"
– 30 Burpee Box Jump (each – alt 1:1) @20"/24"
– 20 synchro Strict Pull-Ups (chin over = synchro)
– 100 DU each
– 70/55 cal Row
– 60 synchro DB Sit-Up @15/22.5kg
– 50 Kipping HSPU / 15 wall walks (Either or, no splitting)
– 40 synchro DB step ups (1 DB each) 15/22.5kg @20"/24"
– 30 Burpee Box Jump (each – alt 1:1) @20"/24"
– 20 synchro Strict Pull-Ups (chin over = synchro)
– 100 DU each
Mobility
2 Rds
– 1 Min Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 1 Min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min Pec Stretch e/s
https://www.youtube.com/watch?v=D7R3HFg_Bso
– 1 Min Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 1 Min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min Pec Stretch e/s
https://www.youtube.com/watch?v=D7R3HFg_Bso
Saskia