13. Februar 2021
Feb
13
Home WoD – 20210213
Warm-up
Warm-up
AMRAP 8
– 8 Good Mornings
– 8 Bent Over Row
– 16 Odd-Object Swings
– 8 Upright Rows
– 8 Good Mornings
– 8 Bent Over Row
– 16 Odd-Object Swings
– 8 Upright Rows
Mobility
Strength
4-5 rds
– 10 Floor Pull-Ups
– 5 10-sec isometric Single Arm Rows e/s
– 8-12 Biceps Curl (e/s)
– 10 Floor Pull-Ups
– 5 10-sec isometric Single Arm Rows e/s
– 8-12 Biceps Curl (e/s)
Workout
Metcon (2 Rounds for reps)
2 rds
AMRAP 2
– Burpee Renegade Row
AMRAP 2
– Burpee Renegade Row
– 1 min rest between rounds
Accessory
2-3 rds
– 10 Reverse Butterflys with 2 sec count
– 10 Wall Slides
– 10 Reverse Butterflys with 2 sec count
– 10 Wall Slides
Extra Mobility Routine
– Bilateral Scapula Rotations (5 in each position and direction)