MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

18. Februar 2021

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Home WoD – 20210218

Warm-up
Warm-up
3 rds
– 10 Reverse Lunges into High Knee e/s
– 10 Slow-motion side shuffles e/s
– 10 One and a half Squats
– 30 sec Wall-Sit

Mobility
– 2 min Couch Stretch e/s
– 1 min Russian Baby Makers

Pre-WOD
Starting slow and controlled, go through the movements of the WOD with focus on positioning and good movement pattern.
Increasing pace/weight from round to round in order to get ready for the workout.
Metcon
2-3 rds
– 5 Odd-object Thruster
– 5 Odd-object Swings
– 5 Burpees

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
– 30 Odd-object Thruster*
– 30 Odd-Object Swings
– 30 Burpee**

*keep weight light. If Doing single arm thruster, do 15 e/s

**Goal today is consistency and movement pattern. Perform with stepping down and stepping up and alternating foot

Accessory
Optional
Wim Hof Method Guided Breathing for Beginners

https://www.youtube.com/watch?v=0BNejY1e9ik

Extra Mobility Routine

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