20. Juni 2020
Juni
20
WOD – 20200620
Warm-up
Warm-up
AMRAP 8 min
– 8 Reverse Lunge (e/s)
– 8 empty BB Deadlift
– 8 empty BB Front Squat
– 8 Burpee
– 8 Reverse Lunge (e/s)
– 8 empty BB Deadlift
– 8 empty BB Front Squat
– 8 Burpee
Strength
Front Squat (5 sets of 6)
Goal is to build in weight comared to the front squats performed on 03.06.2020.
Workout
Metcon (Time)
3 rounds
– 12 Cal Row
– 9 Deadlift @80/120kg
– 6 Burpee Box Jump 24"/30"
– 12 Cal Row
– 9 Deadlift @80/120kg
– 6 Burpee Box Jump 24"/30"
Barbell @80/120kg
Box @24"/30"
Box @24"/30"
Rest 1 min between rounds.
Score: Total time needed, including the rest between rounds.
Mobility
2 rounds
– 2 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=73
– 1 min Death March Stretch e/s (static hold on one side)
https://www.youtube.com/watch?v=ppiI90v2tuc
– 1 min Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 2 min Squat Stretch
https://youtu.be/mT67_8ox-pk?t=73
– 1 min Death March Stretch e/s (static hold on one side)
https://www.youtube.com/watch?v=ppiI90v2tuc
– 1 min Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
Emanuel