30. September 2020
Sep
30
WOD – 20200930
Warm-up
Warm-up
AMRAP 8 min
– 16 Plate Jumps
– 8 Strict/Push Press (0:00-4:00: strict, 4:00-8:00: push)
– 8 Plank Push-Up (4 each side)
– 8 Beatswing
– 16 Plate Jumps
– 8 Strict/Push Press (0:00-4:00: strict, 4:00-8:00: push)
– 8 Plank Push-Up (4 each side)
– 8 Beatswing
Strength
Today’s strength part focuses on conditioning our shoulder to overhead movement. Goal is to stay with one challenging weight, but before hitting failure, adjust weights.
Metcon (Weight)
EOMOM 10 min
odd: 3 Strict Press
even: 6 Push Press
odd: 3 Strict Press
even: 6 Push Press
Score: Lowest weight used
Pre-WOD
– go through WOD movements and discuss scaling options
Workout
Metcon (AMRAP – Reps)
AMRAP 4 min
– 20 Box Jump @24/30"
– 20 Hang Clean & Jerk @25/40kg
– max Toes-To-Bar
– 20 Box Jump @24/30"
– 20 Hang Clean & Jerk @25/40kg
– max Toes-To-Bar
– rest 90 sec –
Metcon (AMRAP – Reps)
AMRAP 4 min
– 20 Toes-To-Bar
– 20 Box Jump @24/30"
– max Hang Clean & Jerk @25/40kg
– 20 Toes-To-Bar
– 20 Box Jump @24/30"
– max Hang Clean & Jerk @25/40kg
– rest 90 sec –
Metcon (AMRAP – Reps)
AMRAP 4 min
– 20 Hang Clean & Jerks @25/40kg
– 20 Toes-To-Bar
– max Box Jump @24"/30"
– 20 Hang Clean & Jerks @25/40kg
– 20 Toes-To-Bar
– max Box Jump @24"/30"
Mobility
2 Rounds:
– 1 min Dynamic Box Shoulder Stretch (10 sec in stretch position, 5 sec relax)
https://youtu.be/O8RYkqUmGiM
– 1 min Dynamic Cobra Stretch (10 sec in stretch position, 5 sec relax)
https://youtu.be/8tjNVwKPpaQ
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Frog Stretch e/s
https://youtu.be/IOyp2yf6qIs
– 1 min Dynamic Box Shoulder Stretch (10 sec in stretch position, 5 sec relax)
https://youtu.be/O8RYkqUmGiM
– 1 min Dynamic Cobra Stretch (10 sec in stretch position, 5 sec relax)
https://youtu.be/8tjNVwKPpaQ
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Frog Stretch e/s
https://youtu.be/IOyp2yf6qIs
Saskia | Philo