15. Februar 2021
Feb
15
Home WoD – 20210215
Warm-up
Warm-up
AMRAP 10
– 10 Jumping Jacks
– 10m Bear-Crawl
– 10 Hollow-Rocks
– 10 Jumping Jacks
– 10m Bear-Crawl
– 10 Hollow-Rocks
Mobility
Strength
Push-Up (Progression)
I) 3-5 rds
– max effort hold on last weeks deficit (chest on hands level)
– 6 10-sec Isometric Towel Bench Press
I) 3-5 rds
– max effort hold on last weeks deficit (chest on hands level)
– 6 10-sec Isometric Towel Bench Press
II) TABATA Plank (8 sets of 20 sec on, 10 sec off)
-> focus on full glute activation!
Workout
Metcon (Time)
3 rds
– 40 Oblique Crunches i/t
– 30 KB/DB Snatches or GTOH i/t
– 20 Backextensions
– 40 Oblique Crunches i/t
– 30 KB/DB Snatches or GTOH i/t
– 20 Backextensions
Extra Mobility Routine
– 1 min Triceps Stretch e/s
– 1 min Downward Dog Stretch