13. August 2020
Aug.
13
WOD – 20200813
Warm-up
Warm-up
EMOM 9 min
1.min: Box Step Ups
2.min: empty BB Deadlift
3.min: Down&Up
1.min: Box Step Ups
2.min: empty BB Deadlift
3.min: Down&Up
Strength
Today’s strength part consists of two movements. Alternate between both movements. Do not have to be performed as supersets!
Back Rack Box Step Up (3-4 sets of 8 each side)
Wall Sit (3-4 sets of 30-45 sec)
If capable to hold for 45+ sec, hold KBs in Front Rack position.
Pre-WOD
– prepare for BBJO and Deadlift
Workout
Metcon (Time)
21-15-9
– Burpee Box Jump Over @20/24"
– Deadlift @65/100kg
– Burpee Box Jump Over @20/24"
– Deadlift @65/100kg
Mobility
Mobility (optional extra focus)
This week’s optional extra focus routine combines mobility with activation and stability. Perform this routine every day, ideally directly after getting up. Have a great start in your day and a nice week.
– 10 Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 10 Downward Dog to Plank
https://youtu.be/yuObKA5Ib6I
– 10 Elevated Instep Spine Rotation e/s
https://youtu.be/2nZlMaleb-Q
– 10 Bird-Dogs e/s (keep leg and arm lifted while performing the 10 reps)
https://youtu.be/k2azbhhuKuM?t=11
– 2 min Standing Forward Fold
https://youtu.be/tkUSInlEhI0
Julian