23. Januar 2021
Jan
23
Home WoD – 20210123
Zoom-Link
Warm-up
Warm-up
EMOM 12, 45 sec on/15 sec off
– Down-Ups
– alt. Single Leg Deadlifts w/ no or light weight
– Hollow Rocks (10 sec on/ 5 sec off)
– GTOH w/ no or light weight
– Down-Ups
– alt. Single Leg Deadlifts w/ no or light weight
– Hollow Rocks (10 sec on/ 5 sec off)
– GTOH w/ no or light weight
Mobility
2 rds
– 1 min dynamic Box Shoulder Stretch w/ Lat-Stretch
– 1 min Couch Stretch e/s
– 1 min dynamic Instep Stretch into Instep Hamstring Stretch e/s
– 1 min dynamic Box Shoulder Stretch w/ Lat-Stretch
– 1 min Couch Stretch e/s
– 1 min dynamic Instep Stretch into Instep Hamstring Stretch e/s
Strength
Lower Back / Posterior Chain
5 rds
– 10 Hamstring Walk-Outs
– 10 External Rotated Glute-Bridges
– 10 Back Extensions w/ 5 sec Hold*
*if possible with fixed feet and elevated hips
5 rds
– 10 Hamstring Walk-Outs
– 10 External Rotated Glute-Bridges
– 10 Back Extensions w/ 5 sec Hold*
*if possible with fixed feet and elevated hips
Pre-WOD
4 rds with easy pace
– 6 alt. DB-Snatches**
– 20 sec rest
– 6 Step-Burpees
– 20 sec rest
– 6 alt. DB-Snatches**
– 20 sec rest
– 6 Step-Burpees
– 20 sec rest
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
– 12 alt. DB-Snatches**
– 6 Burpees***
– 12 alt. DB-Snatches**
– 6 Burpees***
– rest 2 min
AMRAP 3
– 12 Burpees***
– 6 alt. DB Snatches**
-> go as fast as you can on these AMRAPS. Change arms of DB-snatches in mid-air if possible to work even faster.
** if no DB available do GTOH with a backpack instead
*** no step-burpees allowed
Accessory
3-4 rds
– 15-20 Hollow-Rocks directly into 30-45 sec Plank
– 5 m lat. Active Beast Walk e/d
– 10 Half Dead Bugs e/s
– 15-20 Hollow-Rocks directly into 30-45 sec Plank
– 5 m lat. Active Beast Walk e/d
– 10 Half Dead Bugs e/s
Extra Mobility Routine
https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09