7. September 2020
Sep
07
WOD – 20200907
Warm-up
Warm-up
3 rounds
– 250/200 m row
– 10 Deathmarch Steps alt. e/s
– 10 Medball-Thruster
– 10 Deadlift w/ empty BB
– 250/200 m row
– 10 Deathmarch Steps alt. e/s
– 10 Medball-Thruster
– 10 Deadlift w/ empty BB
Pre-WOD
– Prepare box setup for WOD (Focus: no long way between DL and WBS)
– Work up to WOD-weight for the DL (e.g.: 8×35/50kg, 8×55/80kg, 5×70/100kg, 5×85/120kg)
– Work up to WOD-weight for the DL (e.g.: 8×35/50kg, 8×55/80kg, 5×70/100kg, 5×85/120kg)
Workout
Metcon
Every 2 min for 30 min (5 rounds)
0:00-2:00: 500/420 m Row
2:00-4:00: 7 DL @85/120kg + 25 WBS @6/9kg
4:00-6:00: 60 sec slow Air-Squats + 60 sec rest
0:00-2:00: 500/420 m Row
2:00-4:00: 7 DL @85/120kg + 25 WBS @6/9kg
4:00-6:00: 60 sec slow Air-Squats + 60 sec rest
Scaling:
1. Row 1:45 min, write down your meters and try to keep them over all rounds.
2. Keep the rep scheme, but reduce weight. DL should be moderate-heavy and challenging, but doable unbroken.
1. Row 1:45 min, write down your meters and try to keep them over all rounds.
2. Keep the rep scheme, but reduce weight. DL should be moderate-heavy and challenging, but doable unbroken.
Mobility
2 Rounds:
– 1 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
– 1 min Instep Hamstring Stretch e/s
https://youtu.be/8E9iFyPftXU
– 1 min Pigeon Stretch e/s
https://youtu.be/d7nzZ68TC_c
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
After the 2 Rounds:
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
Jonny | Christopher | Thorben