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8. August 2020

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WOD – 20200808
Samstag, den 08.08.2020
Emanuel

Warm-up
Warm-up
2 Rounds
– 10 Lunges (e/s)
– 10 KB High Pulls (e/s)
– 10 Burpees
– 10 KBS @ light weight (prep for WoD)

Workout
Metcon (AMRAP – Reps)
In 15 min, get as far as possible:
12-10-8-6-4-2-4-6-8-10-12
– Alt. KB Floor Press 15/10kg
– Cal Row
– Russian KB Swings @32/24 kg
– KB Figure 8 @8/12kg

Accessory
Turkish Get Up (2-4 sets of 3-5 each side)
KB Side Bend (2-4 sets of 12-15 each side)

Mobility
2 Rounds
– 1 Min. Single Arm Box Shoulder Stretch e/s
https://www.youtube.com/watch?v=O8RYkqUmGiM
– 1 Min. Sitting Glute Stretch e/s
https://www.youtube.com/watch?v=i-oJeS0cHIc

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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