19. Februar 2021
Feb.
19
Home WoD – 20210219
Warm-up
Warm-up
2 rds
– 10 Arm Circles e/d
– 10 Down-Ups
– 10 Pike Push-Ups
– 10 Supermen
– 10 Arm Circles e/d
– 10 Down-Ups
– 10 Pike Push-Ups
– 10 Supermen
Mobility
Strength
Handstand (Progression)
I) 4 rds
– 10 Feet-Elevated Pike-Walk-Ups
– 10 Stick-Swimmer
I) 4 rds
– 10 Feet-Elevated Pike-Walk-Ups
– 10 Stick-Swimmer
II) 1 rd
– min. 90% of Test-Time HS / Wall-Supported / Wall-Walk-Hold
III) 4 rds
– 30 sec Headstand (~5 min Headstand-Practice)
– 30 sec Couch/Bench-Shoulder-Stretch
IV) 1 rd
– min. 90% of Test-Time HS / Wall-Supported / Wall-Walk-Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
– 20 High Knees i/t
– 10 Devil Presses
– 20 Ice Skaters i/t
– 10 Double Plank Jack to Butt Kick
– 20 High Knees i/t
– 10 Devil Presses
– 20 Ice Skaters i/t
– 10 Double Plank Jack to Butt Kick
Extra Mobility Routine
– 1 min Extended Childs Pose with active arms