6. Juli 2020
Jul
06
WOD – 20200706
Warm-up
Warm-up
2-3 rounds
– 10 Overhead Squats (stick -> BB)
– 10 Wall Squat
– 30 sec Couch Stretch (e/s)
– 30 sec Samson Stretch (e/s)
– 10 Overhead Squats (stick -> BB)
– 10 Wall Squat
– 30 sec Couch Stretch (e/s)
– 30 sec Samson Stretch (e/s)
Strength
First doing 3 sets of OHS, then continuing
with the Reverse Lunges.
with the Reverse Lunges.
Overhead Squat (3 sets of 6)
Build in weight compared to 17.06.2020
Single DB Overhead Lunge (4 sets of 6 each side)
2 rounds with DB in left arm overhead, 2 rounds with DB in right arm.
Workout
Metcon (Time)
4 rounds
– 12 Deadlift
– 12 V-Ups
– 12 Front Squat
– 12 Deadlift
– 12 V-Ups
– 12 Front Squat
Barbell @40/60kg
Mobility
2 Rounds:
– 1 min Jefferson Curls
https://youtu.be/5cIp4veAwWc
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Cobra Stretch
https://youtu.be/8tjNVwKPpaQ
– 1 min Jefferson Curls
https://youtu.be/5cIp4veAwWc
– 1 min Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 1 min Sitting Glute Stretch e/s
https://youtu.be/i-oJeS0cHIc
– 1 min Cobra Stretch
https://youtu.be/8tjNVwKPpaQ
Mobility (optional extra focus)
This week’s optional extra focus is on wrists and ankles. 1 round should be the minimum of work. If you have time aim for 2 or maximum 3 rounds.
– 1 min Wrist Circles
https://youtu.be/KQUHNGm1-9E
– 1 min Wrist Waves
https://youtu.be/Nz3zSDCMvXo
– 2 min Wrist Complex
https://youtu.be/ssYSZSobTIc
– 1 min Wrist Waves
https://youtu.be/Nz3zSDCMvXo
– 1 min Wrist Circles
https://youtu.be/KQUHNGm1-9E
Jonny | Max | Thorben | Julian