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17. Februar 2021

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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

Mobility
2 rds
– 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

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.
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

Extra Mobility Routine

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