23. März 2020
Mrz
23
Home-WOD 2020-03-23
Warm-up
Warm-up
30 sec on / 30 sec off for 2 Rounds:
Down-Ups
alt. Mountain-Runners
Backpack Russian-Swings
Lateral Banded-OHS (click for video)
Cat-Cows (click for video)
Russian-Twists w/ Bottle, Book or Backpack
Down-Ups
alt. Mountain-Runners
Backpack Russian-Swings
Lateral Banded-OHS (click for video)
Cat-Cows (click for video)
Russian-Twists w/ Bottle, Book or Backpack
Pre-WoD Mobility
Strength
4 Rounds – try not to touch the floor with the feet during each complex:
Core Complex I (Max reps)
10 V-Ups + 10 sec Hollow-Hold + 10 Hollow Heel-
Touches + 10 sec Hollow-Hold + 10 Hollow-Rocks
Touches + 10 sec Hollow-Hold + 10 Hollow-Rocks
Core Complex II (Max reps)
10 Supermen + 10 sec Superman-Hold + 10 Super-
man-Rocks + 10 sec Superman-Hold + 10 Supermen-to-
Ironmen
man-Rocks + 10 sec Superman-Hold + 10 Supermen-to-
Ironmen
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min:
3 – 6 – 9 – 12 – 15 – 18 – …
Box-Jumps (Chair, Steps, Beverage Box, etc.)
Backpack Bend-Over-Rows
Backpack-Thruster @~5/10
alt. Shoulder-Taps in Handstand-, Pike- or Push-Up-
Position e/s (3 left & 3 right; 6 left & 6 right; etc.)
3 – 6 – 9 – 12 – 15 – 18 – …
Box-Jumps (Chair, Steps, Beverage Box, etc.)
Backpack Bend-Over-Rows
Backpack-Thruster @~5/10
alt. Shoulder-Taps in Handstand-, Pike- or Push-Up-
Position e/s (3 left & 3 right; 6 left & 6 right; etc.)
60 sec Standing Forward-Fold
12 Pass-Throughs (Broom)Stick, Rope, Towel, etc.
10 Floor- or Wall-Sit-Angels (click for video)