20. Januar 2021
Jan
20
Home WoD – 20210120
Warm-up
Warm-up
4 rds
– 6 Dragon Walks e/s
– 30 High knees i/t
– 6 Cossack Squats (stay low) e/s
– 6 Push-Up Burpees
– 6 Dragon Walks e/s
– 30 High knees i/t
– 6 Cossack Squats (stay low) e/s
– 6 Push-Up Burpees
Mobility
Strength
Deck Squat Pistol (5-10 min of practice)
Perform deck squats with lowering down as slow and controlled as possible.
Lateral Box Step Down (3-4 rds of 10)
Performed as "no-contact" step downs.
Optionally add weight.
Workout
Metcon (Time)
30 – 20 – 10 – 20 – 30
– Squat Jump into Sprawl
– KB/DB/BP Rows i/t
– Russian Twists i/t
– Squat Jump into Sprawl
– KB/DB/BP Rows i/t
– Russian Twists i/t
Accessory
2 rds
– 1 min Happy Baby
– 1 min Angels Pose
– 1 min Happy Baby
– 1 min Angels Pose
Extra Mobility Routine
– 1 min Couch Stretch e/s
– 3 Cossack Squats e/s with 5-10 sec hold at bottom