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5. September 2020

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WOD – 20200905
Samstag, den 05.09.2020
Emanuel

Warm-up
Warm-up
10 min of rowing
with 50 sec easy and 10 sec hard

Pre-WoD Mobility

Strength
Power Snatch (15 min to build to a heavy 3-position Power Snatch)
3-position Power Snatch:
1 High Hang Power Snatch
+ 1 Hang Power Snatch
+ 1 Low Hang Power Snatch (starting below knee)

Pre-WOD
– Prep Station
– Prep Strategy
– Warm up for movements

Team WoD
Partner A starts with part A and partner B starts with part B. They both start at the same time but can only continue with the second part, when their partner is also done with their first part.

There is a 12 min time cap for the first part, so that every athlete gets some minutes also on the second part.

Metcon (Time)
10-9-8-7-6-5-4-3-2-1
– Snatches @35/25kg
– Burpees Over The Bar
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
– Push Jerks @70/35kg
– Toes-To-Bar

Mobility
2 Rounds
– 1 Min. Worlds Greatest Stretch e/s
https://www.youtube.com/watch?v=tAET6mssDuM
– 1 Min. Box Shoulder Stretch
https://youtu.be/O8RYkqUmGiM
– 1 Min. Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ

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

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