MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

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16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

6. August 2020

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WOD – 20200806
Donnerstag, den 06.08.2020
Dom

Warm-up
Warm-up
-750/600m Row
2-3 Rounds
– 3 Snatch Deadlift
– 3 Snatch Pull
– 3 Power Snatch
– 3 OHS
– 3 Snatch Balance

Strength
Today’s strength part consists of three 3 min EMOMs with Power Snatches. Rest 1 min between EMOMs. The weight should be increased from EMOM to EMOM (not within an EMOM). Start the first EMOM with ~50-60% of your 1RM. Goal is to focus on the touch & go (tng) Barbell Cycling.
Power Snatch (3 min EMOM with 5 tng Power Snatch)
Power Snatch (3 min EMOM with 3 tng Power Snatch)
Power Snatch (3 min EMOM with 1 Power Snatch)

Pre-WOD
– prepare for the workout
– build to workout weight

Workout
Metcon (Time)
5 Rounds
– 12 Deadlift
– 9 Shoulder to Overhead
– 6 Power Snatch
RX @35/50kg

Mobility
2 Rounds
– 1 Min. Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min. Lying OH Spine Halos e/s
https://www.youtube.com/watch?v=mFHJynMFaxo
– 1 Min. Pigeon Stretch e/s
https://www.youtube.com/watch?v=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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