10. Februar 2021
Feb
10
Home WoD – 20210210
Warm-up
Warm-up
4 rds
– 20 alt. Lunges
– 10 Russian Babymaker
– 6 Walking Deadlifts
– 15 Hollow Rocks
– 20 alt. Lunges
– 10 Russian Babymaker
– 6 Walking Deadlifts
– 15 Hollow Rocks
Mobility
Strength
3 rds
– 5 10-sec negative Pistol Squats e/s (no scaling, work with the ROM you currently have)
– 5 Floating Foot Pistols e/s (scale to Box Pistol Squat if necessary)
– 5 10-sec negative Pistol Squats e/s (no scaling, work with the ROM you currently have)
– 5 Floating Foot Pistols e/s (scale to Box Pistol Squat if necessary)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
– 100 alt. Reverse Lunges i/t
– 100 Box Step-Ups i/t
– 100 Jumping Jacks
– 100 Sit-Ups
– 100 Glute Bridges
– 100 alt. Reverse Lunges i/t
– 100 Box Step-Ups i/t
– 100 Jumping Jacks
– 100 Sit-Ups
– 100 Glute Bridges
Accessory
3 rds each leg
– Single Leg Balance Cone Matrix
-> with each leg, complete matrix once with left hand, both hands, and right hand
– Single Leg Balance Cone Matrix
-> with each leg, complete matrix once with left hand, both hands, and right hand
Extra Mobility Routine
– 1 min Cat-Cow
– 1 min Couch Stretch e/s
– 1 min Downward Dog to Upward Dog
Pistol specific stretching:
– 1 min Knee-to-wall Stretch e/s
– 2 min Squat Sit with Ankle Dorsiflexion