20. Januar 2022
Jan
20
WOD – 20220120
Warm-up
Warm-up
EMOM 9 min – 45 sec on/ 15 sec off
1.min: Back Lunge into Squats
2.min: Glute Bridges
3.min: (Side) Plank
1.min: Back Lunge into Squats
2.min: Glute Bridges
3.min: (Side) Plank
Mobility
Strength
Back Rack Box Step Up (3-4 sets of 8 each side)
After finishing a set, directly continue with jumping squats.
Jumping Squat (3-4 sets of max effort)
Rest 2 min before the next set of box step ups.
Workout
Metcon
10 rounds
– 15 sec Echo BIke sprint
– 45 sec Rest (walk around, don’t lie/sit on the floor)
– 15 sec Echo BIke sprint
– 45 sec Rest (walk around, don’t lie/sit on the floor)
– 60 sec Pigeon Stretch* e/s
* dynamic or static is of your choice