30. Oktober 2020
Okt
30
WOD – 20201030
Warm-up
Warm-up
– 5 min of Rope Skipping
(Jump Rope Boxer Skip, Single Under, Double Under)
(Jump Rope Boxer Skip, Single Under, Double Under)
– then –
2 rounds
– 3 Power Clean
– 3 Front Squat
– 3 Squat Clean
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk
Warm-up
– 5 min of Rope Skipping
(Jump Rope Boxer Skip, Single Under, Double Under)
(Jump Rope Boxer Skip, Single Under, Double Under)
– then –
2 rounds
– 3 Power Clean
– 3 Front Squat
– 3 Squat Clean
– 3 Strict Press
– 3 Push Press
– 3 Split Jerk
Strength
Squat Clean and Jerk (5-5-3-3-1-1)
Performed as Squat Clean and Split Jerk.
Slowly increase the weight following the given rep scheme.
No fails until the end.
Pre-WOD
– Warm up to a single weight for the WOD
– Set up your bar
– Set up your bar
Workout
Metcon (AMRAP – Reps)
EMOM 15 min, alternating:
– 8 Power Clean + 40 DU
– 8 Front Squat + 40 DU
– 8 V-Ups + 40 DU
– 8 Power Clean + 40 DU
– 8 Front Squat + 40 DU
– 8 V-Ups + 40 DU
Bar @40/60kg
Scaling reps down to be consistent through out the workout.
Score for today is the total number of reps performed. Completion as prescribed gives you 720 reps.
Mobility
2 Rounds
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 30 sec Wrist Waves
https://youtu.be/Nz3zSDCMvXo
– 30 sec Wrist Circles
https://youtu.be/KQUHNGm1-9E
– 1 min Forearm Stretch
https://youtu.be/rWliTDwP5eM?t=57
– 1 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=57
– 1 min Calv Stretch e/s
https://youtu.be/Hqolo6PmYtA
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 30 sec Wrist Waves
https://youtu.be/Nz3zSDCMvXo
– 30 sec Wrist Circles
https://youtu.be/KQUHNGm1-9E
– 1 min Forearm Stretch
https://youtu.be/rWliTDwP5eM?t=57
– 1 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=57
Flo | Saskia | Julian