18. Februar 2021
Feb
18
Home WoD – 20210218
Zoom-Link
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
– 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
– 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.
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
– 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**
– 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
Wim Hof Method Guided Breathing for Beginners
https://www.youtube.com/watch?v=0BNejY1e9ik
Extra Mobility Routine
Zoom-Meeting beitreten
https://us02web.zoom.us/j/82972330497?pwd=ZXpIN056QjgwODdTS2syWlF4Z0xCQT09
Meeting-ID: 829 7233 0497
Kenncode: 832884