Posted by Emanuel Erlewein on Jul 08, 2020 in
WOD-Post
WOD – 20200708
Mittwoch, den 08.07.2020
Dom | Philo
Warm-up
Warm-up
3 rounds
– 30 sec Chest Opener Stretch on Wall
– 5-8 Hindu Push-Ups
– 8 DB Power Clean (e/s)
– 8 DB Strict Press (e/s) -> Push Press -> Push Jerk
Pre-WOD
– short description of the Fitness Bundesliga
– go through "tng" technique for Hang Squat Cleans
– go through footwork on Burpee Box Jump Over
– build in weight and get ready for the workout
Workout
Metcon (Time)
Fitness Bundesliga – 20.1
For time 12-9-6
– Hang Squat Clean @30/50kg
– Box-facing Burpee Box Jump Over @20"/24"
Strength
Today’s strength part is to be performed
as supersets of A1 and A2 with up to 2 min
rest between sets.
Single DB Bench/Box Press (3 sets of 8-10 each side)
Paused Push-Up (3 sets of max effort)
On each rep, hold for 3 sec at the bottom position.
Mobility
2 rds. of:
– 2 min. dynamic runners stretch left
https://www.youtube.com/watch?v=rHHzHSmjLng
– 2 min. dynamic runners stretch right
https://www.youtube.com/watch?v=rHHzHSmjLng
– 2 min. couch/chair shoulder stretch
https://www.youtube.com/watch?v=eW-NtP9yF8c
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.
– 2 min. plantar flexion (sitting on heels, lifting knees one by one)
https://www.youtube.com/watch?v=uClUC-TvL9c
– 2 min. dorsi flexion (sitting on heels, rocking side to side)
https://www.youtube.com/watch?v=nCxij4rI6Ts
– 1 min. active ankle mobility left (lunge position)
https://www.youtube.com/watch?v=2ljHAZT96XI
– 1 min. active ankle mobility right (lunge position)
https://www.youtube.com/watch?v=2ljHAZT96XI
Dom | Philo