23. Februar 2021
Feb
23
Home WoD – 20210223
Warm-up
Warm-up
3 rds
– 7 Wall-Squats
– 9 Squat-Sit Hip Rotations e/s
– 11 Alternating Bromstick Backrack Elbow Rotations e/s
– 7 Wall-Squats
– 9 Squat-Sit Hip Rotations e/s
– 11 Alternating Bromstick Backrack Elbow Rotations e/s
Mobility
Strength
Klokov-Press and Sotz-Press
I) 3 rds
– 10 Klokov-Presses
– 5 Single arm Overhead Squats e/s
I) 3 rds
– 10 Klokov-Presses
– 5 Single arm Overhead Squats e/s
II) 3 rds
– 10 Sotz-Presses
– 5 Frankenstein Squats Tempo 2-2-2-2
Workout
Metcon
AMRAP 3
– DU or Double Tap Jumps
– DU or Double Tap Jumps
2 min rest
EMOM 15
1. min.: Heavy Odd-Object Shoulder-to-Overhead (single arm)
2. min.: Bromstick Sumo-Deadlift-High-Pull
3. min.: L-Sit/Tuck Planche
2 min rest
AMRAP 3
– DU or Double Tap Jumps
Accessory
Extra Mobility Routine
– 45 sec Lying Chest Stretch e/s
– 10 regular Pass-Throughts
– 10 reverse Pass Throughts