31. August 2020
Aug
31
WOD – 20200831
Warm-up
Warm-up
3 rounds of 45 sec on, 15 sec off
– Good Morning (stick -> BB)
– Glute Bridges with 2 sec hold at top
– Down & Up
– Good Morning (stick -> BB)
– Glute Bridges with 2 sec hold at top
– Down & Up
Strength
Today’s strength part is the next iteration of our Deadlift. Further decreasing the reps in order to increase the weight. Goal is to pick one weight (heavier than on 18.08./14.07.)
and do 5 sets with it.
and do 5 sets with it.
Deadlift (5 sets of 5 reps)
Build in weight comapred to 18.08.2020 (4×7) and compared to 14.07.2020 (5×5).
Rest 2-3 min between sets.
Rest 2-3 min between sets.
Workout
Metcon (Time)
5 rounds
– 10 Sumo Deadlift High Pull @30/45kg
– 10 Bar Facing Burpee Over Bar
– 10 Sumo Deadlift High Pull @30/45kg
– 10 Bar Facing Burpee Over Bar
Mobility
2 Rounds
– 1 min Dynamic Cobra Stretch (have always contact between your hip and the ground)
https://youtu.be/8tjNVwKPpaQ
– 10 Death March Steps e/s w/ 3 sec hold
https://youtu.be/qvmzmArTl_g
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Side Bend Stretch e/s
https://youtu.be/AO6LlQHob1Q
Mobility (optional extra focus)
This is a general routine, starting at our spine and moving towards our extremities. It’s a great start into the day and wakes up the body.
– 1 min Cat-Cows
https://www.youtube.com/watch?v=MijEDww7Z9s
– 1 min Bird-Dogs
https://youtu.be/k2azbhhuKuM?t=11
– 1 min Backwards Shoulder Circles
https://youtu.be/3OyAIB24g00
– 1 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Wirst Circles e/s
https://youtu.be/KQUHNGm1-9E
– 1 min Ankle Circles e/s
https://youtu.be/knfWiE3_rNg
Jonny | Max | Thorben | Christopher