14. Februar 2021
Feb
14
Home WoD – 20210214
Zoom-Link
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
– 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
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
– 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
– 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
Thema: Valentines Team WOD with Sally & Mira
Uhrzeit: 14.Feb..2021 10:30 AM Amsterdam, Berlin, Rom, Stockholm, Wien
Zoom-Meeting beitreten
https://us02web.zoom.us/j/87050642022?pwd=OTc3enZ4ODJIMTlMcVljRUJtbVNYUT09
Meeting-ID: 870 5064 2022
Kenncode: 084697