MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

13. Januar 2021

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Home WoD – 20210113

Warm-up
Warm-up
AMRAP 10
– 10 Warrior Squats
– 10 Mountain Climbers i/t
– 10 Jumping Jacks

Mobility
2 rds
– 1 min Triceps Stretch e/s
– 1 min Downward Dog Stretch

Strength
Pistol (Progression)
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

Extra Mobility Routine

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