22. Januar 2021
Jan
22
Home WoD – 20210122
Warm-up
Warm-up
4 rds
– 8 Half Kneeling weighted Presses e/s
– 12 alternating Lateral Steps in Quarter Squat e/s
– 12 Scapular Push Ups on Elbows
– 30 sec Hollow-Hold
– 8 Half Kneeling weighted Presses e/s
– 12 alternating Lateral Steps in Quarter Squat e/s
– 12 Scapular Push Ups on Elbows
– 30 sec Hollow-Hold
Mobility
Strength
Handstand (Progression)
I) EMOM 6 (40/20)
1. min: Plank / Pike / HS Shoulder-Taps (Hand touches opposite shoulder)
2. min: Back-Scale to HS-Upswings (stay in BS for ~3 sec then swing up)
I) EMOM 6 (40/20)
1. min: Plank / Pike / HS Shoulder-Taps (Hand touches opposite shoulder)
2. min: Back-Scale to HS-Upswings (stay in BS for ~3 sec then swing up)
II) 3 rds
– ME HS- / Wall-Supported- / Wall-Walk-Hold
-> rest min. as long as you hold
III) 3 rds
– 10 Stick-Swimmers
– 20 sec Back-Scale e/s (blindfolded)
Workout
Metcon
5 rds (not for time)
– 5 Thruster with 3 sec hold in Squat Position
– 10 Tempo Push-Ups (20X1)
– 15 V-Ups
– 20 Lateral Steps in Beast
– 5 Thruster with 3 sec hold in Squat Position
– 10 Tempo Push-Ups (20X1)
– 15 V-Ups
– 20 Lateral Steps in Beast
Extra Mobility Routine
– 20 Elbow Rotations e/d
– 20 Shoulder Rotations e/d