1. Februar 2021
Feb
01
Home WoD – 20210201
Warm-up
Warm-up
3 rds
– 10 Lunges i/t
– 20 High Knees i/t
– 10 Sit-Ups
– 5 Push-Ups
– 10 Lunges i/t
– 20 High Knees i/t
– 10 Sit-Ups
– 5 Push-Ups
Mobility
Strength
Push-ups (Every 45sec, 50% of beep test)
-> e.g. you did 20 reps on the beep test, you do 10 unbroken Push-Ups every 45 sec until failure
Push-ups (After completion of A, 3 rds)
3 rds
– 10 scapular Push-Ups
– 5 10-sec negative Push-Ups
– 10 scapular Push-Ups
– 5 10-sec negative Push-Ups
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
– 20 Jumping Lunges i/t
– 20 Mountain Climbers i/t
– 20 Jumping Lunges i/t
– 20 Mountain Climbers i/t
Accessory
EMOM 8
– 1. min: 35-45 sec Chinese Plank Front
– 2. min: 35-45 sec Chinese Plank Back
– 1. min: 35-45 sec Chinese Plank Front
– 2. min: 35-45 sec Chinese Plank Back
1
– 1 min Lying Chest Opener e/s
– 1 min Downward Dog to Cobra