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WOD - Di 13.07.21





WARM UP


For quality:

Hamstring Stretch, 1 min

Good Morning Hold, 20/10 kg, 30 secs

10 Good Mornings, 20/15 kg

10/10 Bulgarian Split Squats

50 Barbell Glute Ham Bridges, 20/15 kg

Deadlift Hold, 1 min



STRENGTH


Deadlift 3x1 at 90% 1RM

Rest as needed between sets.


DEADSTOP


METCON


Complete as many rounds as possible in 20 mins of:

20 Wall Balls, 9/6 kg

20 Burpee Box Jumps, 24/20 in

20 Shuttle Runs, 7.5 m

20 Dumbbell Snatches, 22.5/15 kg

20 Toes-to-bars

20 Shuttle Runs, 7.5 m

2 R Arm DB Overhead Walking Lunges, 22.5/15 kg, 7.5 m

2 L Arm DB Overhead Walking Lunges, 22.5/15 kg, 7.5 m

20 Pull-ups

20 Shuttle Runs, 7.5 m


Scales:


Toes to bar 🎥🖥


Shuttle Run

- Bike 1km


Walking OH Lunge

- less weight

- Front Rack

- Farmer Hold 🎥🖥


Pull Up 🎥🖥



COOL DOWN


FQ: Ski Ergs, Single Leg Saddle Stretches, and Banded Shoulder Stretches

For quality:

Ski Erg, 5 mins

Single Leg Saddle Stretch, 2 mins

Banded Shoulder Stretch, 2 mins



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