12. Dezember 2021
Dez
12
WOD – 20211212
Warm-up
Warm-up
For 8 min
– 10m Bear Walk
– 10 Air Squats
– 10m Duck Walk
– 10 Tuck Jumps
– 10m Lizard Walk
– 20 sec Hollow Hold
– 10m Bear Walk
– 10 Air Squats
– 10m Duck Walk
– 10 Tuck Jumps
– 10m Lizard Walk
– 20 sec Hollow Hold
Mobility
Strength
3 rounds as supersets
– 10-15 Hip Thrusts w/ 3 sec Hold (optional: weighted)
– 10-15 Feet at Wall Sit-Ups
– Rest as needed between rounds
– 10-15 Hip Thrusts w/ 3 sec Hold (optional: weighted)
– 10-15 Feet at Wall Sit-Ups
– Rest as needed between rounds
Workout
– go through WoD movements
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min
– 10m Burpee Broad Jumps
– 20 Sit-Ups
– 30 Air Squats
– 10m Burpee Broad Jumps
– 20 Sit-Ups
– 30 Air Squats
Score: Rounds + Reps
– 10 T-Spine Rotations e/s