16. Februar 2021
Feb
16
Home WoD – 20210216
Warm-up
Warm-up
3 rds (40 sec On / 20 sec OFF)
– Reverse Scapular Push-Ups
– High Knee Jumps
– External Rotation Plank-Position Scapular Push-Ups
– Half Burpees
– Reverse Scapular Push-Ups
– High Knee Jumps
– External Rotation Plank-Position Scapular Push-Ups
– Half Burpees
Mobility
Strength
Towel Actions
5 rds
– 12 Supermen ‘W’ Pulls 2 sec hold
– 12 Lying ITY each position /w 1 sec hold
– 12 alt. External Shoulder Rotations e/s /w 1 sec hold
1 min rest between rds
5 rds
– 12 Supermen ‘W’ Pulls 2 sec hold
– 12 Lying ITY each position /w 1 sec hold
– 12 alt. External Shoulder Rotations e/s /w 1 sec hold
1 min rest between rds
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
– 10 alt. Towel Pull-Downs e/s
– 20 Odd-Object GTOH
– 10 Squat Double Jumps
– 20 Mountain Climbers e/s
– 10 alt. Towel Pull-Downs e/s
– 20 Odd-Object GTOH
– 10 Squat Double Jumps
– 20 Mountain Climbers e/s
Extra Mobility Routine
– 45 sec Internal Shoulder Stretch /w Towel e/s
– 1 min Prayer-Stretch