24. April 2021
Apr
24
Home WoD – 20210424
Zoom-Link
Warm-up
Warm-up
15-20 min
– Easy running Session
– Easy running Session
Mobility
3 rds
– 30 sec Standing Quad Stretch e/s
– 30 sec Standing Knee to chest e/s
– 30 sec Couch Stretch e/s
– 30 sec Dynamic Cossack Squats L/R
– 30 sec Standing Quad Stretch e/s
– 30 sec Standing Knee to chest e/s
– 30 sec Couch Stretch e/s
– 30 sec Dynamic Cossack Squats L/R
Strength
5 rds
– 6-8 Bulgarian Split Squats e/s
– 12-16 Heel Elevated DB Goblet Squats with a 4 sec. descent
– 6-8 Bulgarian Split Squats e/s
– 12-16 Heel Elevated DB Goblet Squats with a 4 sec. descent
Workout
Metcon (Time)
8 rds
– 1 min Plank immediately into 50 reps of "X"
– 1 min rest
– 1 min Plank immediately into 50 reps of "X"
– 1 min rest
Round 1: Glute Bridges
Round 2: Bodyweight Russian Twists e/s
Round 3: Fire Hydrants e/s
Round 4: Clapping Flutter Kicks (each clap is 1 rep)
Round 5: Glute Bridges
Round 6: Bodyweight Russian Twists e/s
Round 7: Fire Hydrants e/s
Round 8: Clapping Flutter Kicks (each clap is 1 rep)
Round 2: Bodyweight Russian Twists e/s
Round 3: Fire Hydrants e/s
Round 4: Clapping Flutter Kicks (each clap is 1 rep)
Round 5: Glute Bridges
Round 6: Bodyweight Russian Twists e/s
Round 7: Fire Hydrants e/s
Round 8: Clapping Flutter Kicks (each clap is 1 rep)
https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09