17. Februar 2021
Feb
17
Home WoD – 20210217
Warm-up
Warm-up
AMRAP 8
– 10 Cross Lunges to Squats e/s
– 12 Single Leg Romanien Deadlifts i/t
– 10 Lying Leg Raises
– 12 Down-Ups
– 10 Cross Lunges to Squats e/s
– 12 Single Leg Romanien Deadlifts i/t
– 10 Lying Leg Raises
– 12 Down-Ups
Mobility
Strength
Pistols (EMOM 8-12 15% of test)
Each minute perform 15% of your test result.
E.g. when you did 100 in the AMRAP 5, do 15 pistols each minute.
E.g. when you did 100 in the AMRAP 5, do 15 pistols each minute.
Wall Sit (Accumulate 1-2 min of pistol wall-sit each side)
Workout
Metcon (Time)
– 30 Down-Ups
– 20 Box Step-Ups
– 10 1 1/2 Air Squats
– 20 Floating Foot Pistols e/s
– 30 V-Ups
– 20 Box Step-Ups
– 10 1 1/2 Air Squats
– 20 Floating Foot Pistols e/s
– 30 V-Ups
Extra Mobility Routine
– 2 min Pigeon Stretch e/s
– 2 min Upward Dog
Pistol specific:
2-3 rds
– 1 min Box Assisted Ankle Stretch e/s
– 5 Warrior Squats e/s