MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

19. Februar 2021

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Home WoD – 20210219

Warm-up
Warm-up
2 rds
– 10 Arm Circles e/d
– 10 Down-Ups
– 10 Pike Push-Ups
– 10 Supermen

Mobility
– 1 min Wrist Circles
– 1 min Extended Childs Pose with active arms

Strength
Handstand (Progression)
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

Extra Mobility Routine

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