MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

22. Februar 2021

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Home WoD – 20210222

Warm-up
Warm-up
4 rds
– 40 Jumping Jacks
– 4×4 Arm Circles (e/s, e/d)
– 4 Push-Ups, tempo 4444

Mobility
2 rds
– 1 min Puppy Pose
– 1 Min Frog Stretch

Strength
Push-ups (Every 15 sec 30% of test)
For as long as possible, perform 30% of beep test result unbroken every 15 sec.

e.g. if your test result is 20 push-us, perform 6 unbroken push-ups every 15 sec

Push-Up Accessory (3 rds)
– 5 Inch Worm with 5 sec Hollow Hold (focus on Hollow Hold primarily)
– 10 Hollow Body Kickout

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
– 8 Jumping Knee-Tucks (Hit your hands!)
– 8 V-Ups

Accessory
– 10 Banana Supermans, Tempo 4x4x

Extra Mobility Routine

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