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5. August 2020

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WOD – 20200805
Mittwoch, den 05.08.2020
Dom | Philo

Warm-up
Warm-up
– 5 min Warm Up Run
2 Rounds
– 30 sec Couch Stretch (e/s)
– 10 Air Squat -> Front Squat
– 10 Split Squats (e/s)

Strength
Front Squat (3 sets of 10)
Use the same weight than on the 03.06.2020 (sets of 8) or heavier.

Pre-WOD
– go through the movement standards
– build to workout weights and do some DB Squat Cleans

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
2-4-6-8-10-…
– Med-Ball Box Step Up @6/9kg
– DB Squat Clean @2×15/22.5kg
*after every round, 50m Farmer Carry with 2×15/22.5kg

Mobility
2 Rounds
– 1 min Dynamic Rhomboid Stretch
https://youtu.be/i59OoOSfFjo
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c

Mobility (optional extra focus)
This week’s optional extra focus is a basic 11 min routine. Perform this routine every day, either directly after getting up or just before going to bed (or both).

– 1 min Wrist Waves
https://youtu.be/KQUHNGm1-9E
– 1 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 2 min Pec Stretch e/s
https://youtu.be/D7R3HFg_Bso
– 2 min Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 1 min Jefferson Curl
https://youtu.be/5cIp4veAwWc

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