21. Januar 2021
Jan
21
Home WoD – 20210121
Warm-up
Warm-up
2 rds
– 30 Jumping Jacks
– 10 Air-Squats
– 10 Superman-Rocks
– 10 Hollow-Rocks
– 10 Push-Ups
– 30 Jumping Jacks
– 10 Air-Squats
– 10 Superman-Rocks
– 10 Hollow-Rocks
– 10 Push-Ups
Mobility
Strength
Upper Back
5 rds
– 10 Assisted Single Arm Rows e/s* (Tempo: 3/x/0/2)
– rest 1 min
– 15 Reverse Flys
* Move the used weight to your hips, not to your chest!
-> Rest as needed btw. rounds
5 rds
– 10 Assisted Single Arm Rows e/s* (Tempo: 3/x/0/2)
– rest 1 min
– 15 Reverse Flys
* Move the used weight to your hips, not to your chest!
-> Rest as needed btw. rounds
Workout
Metcon (Time)
Interval Chipper
– 10 GTOH (unbroken)
– 30 sec rest
– 10 Thruster (unbroken)
– 30 sec rest
– 20 GTOH (unbroken)
– 1 min rest
– 20 Thruster (unbroken)
– 1 min rest
– 30 GTOH (unbroken)
– 2 min rest
– 30 Thruster (unbroken)
– 10 GTOH (unbroken)
– 30 sec rest
– 10 Thruster (unbroken)
– 30 sec rest
– 20 GTOH (unbroken)
– 1 min rest
– 20 Thruster (unbroken)
– 1 min rest
– 30 GTOH (unbroken)
– 2 min rest
– 30 Thruster (unbroken)
-> Use a Backpack or an Odd-Object, which you can move with both hands on it
-> Intention: Each "set" (10/20/30) the intensity increases. Do all movements unbroken and move fast through the reps. Go all out.
-> Scaling: Decrease Reps to 10/15/20.
Extra Mobility Routine
– 1 min Worlds Greatest Stretch
– 1 min Puppy Pose w/ Lat Stretch