15. Januar 2021
Jan.
15
Home WoD – 20210115
Warm-up
Warm-up
3 rds
– 10 no weight OH-Lunges e/s
– 10 Hollow Rocks
– 10 Air-Squats
– 10 Superman Rocks
– 10 Push-Ups
– 10 no weight OH-Lunges e/s
– 10 Hollow Rocks
– 10 Air-Squats
– 10 Superman Rocks
– 10 Push-Ups
Mobility
Strength
Handstand (Progression)
I) 5 rds
– 30 sec alt. Plank-Marches (high arms)
– 30 sec Wall-Walks (maintain Hollow-Position)
I) 5 rds
– 30 sec alt. Plank-Marches (high arms)
– 30 sec Wall-Walks (maintain Hollow-Position)
II) 3 rds
– 10 Flip-the-Bacons (Bodytension; tight hips) e/s (1/2 rotation = 1 rep)
– 10 Feet-Elevated Pike-Walk-Ups
III) 2 rds
– 30 sec Single-Arm Push-Up-Hold e/s (maintain slightly Hollow-Position; accumulate if necessary)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
– 8 alt. weighted Box Step-Ups i/t
– 16 Russian Swings
– 24 single arm OH-Lunges (12 r. arm/12 l. arm)
– 16 Russian Swings
– 8 alt. weighted Box Step-Ups i/t
– 16 Russian Swings
– 24 single arm OH-Lunges (12 r. arm/12 l. arm)
– 16 Russian Swings
Performed w/ one DB/KB/BP
Extra Mobility Routine
– 1 min Dragon Pose e/s
– 1 min Russian Baby Maker
– 1 min Box Shoulder Stretch