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09:00 - 16:30

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10:30 - 14:00

14. Februar 2021

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Home WoD – 20210214

Warm-up
Warm-up
3 rds
– 5 Walk-outs with Push-up
– 10 Knees to Floor (in Deep Squat) i/t
– 15 Sit-Ups
– 20 Mountain Runner i/t

Strength
Leg Complex
4 rds
– 30 sec Wall- Sit into
– 5 Curtsy Lunges e/s
– 5 Warrior Squats e/s
– 10 Squats
– if you want an extra challenge- add weight to the dynamic movements

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 (Crew of 2)
– 100 Sit-Ups
– 90 Knee to Squats
– 80 Handrelease Push-Ups
– 70 Jumping Lunges i/t
– 60 V-Ups
– 50 Bend over Rows i/t
– 40 Down-Ups
– 30 Squat to Toe Touches
– 20 Star Jumps
– 10 Wall Walks
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 (Crew of 2)
– 100 Sit-Ups
– 90 Knee to Squats
– 80 Handrelease Push-Ups
– 70 Jumping Lunges i/t
– 60 V-Ups
– 50 Bend over Rows i/t
– 40 Down-Ups
– 30 Squat to Toe Touches
– 20 Star Jumps
– 10 Wall Walks

Extra Mobility Routine

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