10. September 2020
Sep
10
WOD – 20200910
Warm-up
Warm-up
3 rounds of 45 sec on, 15 sec off:
– Russian Swings -> American Swings
– Wall Squats
– Squat Sit with alternating Ankle Dorsiflexion (pushing knees forward)
– Russian Swings -> American Swings
– Wall Squats
– Squat Sit with alternating Ankle Dorsiflexion (pushing knees forward)
Strength
Full Body KB Flow (~10 min to build to a moderate set of 2)
Off-Set Push-Up + Single Hand Deadlift + Single Arm Row + Clean + Squat + Strict Press + Snatch
Build to a moderately heavy sets of 2 full cycles each side with alternating sides.
The score is the heaviest set. Each full cycle is 1 rep. 1 full set consists of 4 reps.
Pre-WOD
– go through WOD movements and discuss scaling options
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 min
– 10 KB rotational Snatch (e/s)
– 10 (weighted) Pistol Squats* @16/24kg (it)
– 10 weighted Box Step Over @20/24"
– 10 KB rotational Snatch (e/s)
– 10 (weighted) Pistol Squats* @16/24kg (it)
– 10 weighted Box Step Over @20/24"
Scaling: 14 alternating unweighted Pistols (it) or 10 (weighted) lateral Box Step Down (5 e/s)
Mobility
2 Rounds:
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min. Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 2 Min. Standing Foreward Fold
https://www.youtube.com/watch?v=tkUSInlEhI0
– 1 Min. Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min. Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 2 Min. Standing Foreward Fold
https://www.youtube.com/watch?v=tkUSInlEhI0
Julian