13. Januar 2021
Jan
13
Home WoD – 20210113
Warm-up
Warm-up
AMRAP 10
– 10 Warrior Squats
– 10 Mountain Climbers i/t
– 10 Jumping Jacks
– 10 Warrior Squats
– 10 Mountain Climbers i/t
– 10 Jumping Jacks
Mobility
Strength
Pistol (Progression)
I) 2-3 rds
– 1 min Knee-to-Wall Stretch e/s
– 2 min Squat Sit with Ankle Dorsiflexion
I) 2-3 rds
– 1 min Knee-to-Wall Stretch e/s
– 2 min Squat Sit with Ankle Dorsiflexion
II) Accumulate 20 assisted Pistol Squats e/s
Choose level of assistance to hard but manageable in sets of ~5
III) 3-4 rds
– 10 Bulgarian Split Squats e/s with 2 sec hold at bottom
*optionally with weight
Workout
Metcon (Time)
5 rds
– 10 Pike Push-Ups
– 20 Bend Over Rows i/t
– 30 Sit-Ups
– 10 Pike Push-Ups
– 20 Bend Over Rows i/t
– 30 Sit-Ups
Extra Mobility Routine
– 1 min Triceps Stretch e/s
– 1 min Downward Dog Stretch