1. März 2021
Mrz
01
Home WoD – 20210301
Warm-up
Warm-up
3 rds
– 10 Downward Dog/Push-Up Position Transitions (2 sec hold)
– 8 World Greatest Stretch e/s
– 6 Crab-Walk Steps e/s forward and bachwards
– 4 Push Up Walks (Front/Back/Side/Close)
– 10 Downward Dog/Push-Up Position Transitions (2 sec hold)
– 8 World Greatest Stretch e/s
– 6 Crab-Walk Steps e/s forward and bachwards
– 4 Push Up Walks (Front/Back/Side/Close)
Mobility
Strength
Push-ups (Beep test re-test)
With an 80 bpm metronome, perform as many push-ups as possible.
Workout
Metcon (Time)
For Time
– 90 sec HS Hold (free/N’n’T/regular/Pike /w feet elevated/ Pike)
– 90 sec HS Hold (free/N’n’T/regular/Pike /w feet elevated/ Pike)
– directly into –
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
– 10 Burpees over Object
– 10 Sit-Ups
– 10 Plank-Walks e/d
– 10 Burpees over Object
– 10 Sit-Ups
– 10 Plank-Walks e/d
– directly into –
Metcon (Time)
For Time
– 100 Jumps Over Object
– 100 Jumps Over Object
Accessory
Tabata (8 Intervalle alternating)
– Hollow Rocks
– Superman Rocks
– Hollow Rocks
– Superman Rocks
Extra Mobility Routine
– 10 Russian Baby Maker
– 1 min Calf Raises TEMPO 0-2-2-2