24. Februar 2021
Feb
24
Home WoD – 20210224
Warm-up
Warm-up
3 rds
– 10 slow Squats
– 10 Push-Ups
– 5 Windmills e/s
– 10 slow Squats
– 10 Push-Ups
– 5 Windmills e/s
Mobility
Strength
3-5 rds
– 10 (weighted) Front foot elevated Split Squats e/s
– 5 (weighted) Rear foot elevated Split Squats with 5 sec hold 1 cm above floor e/s
– 10 (weighted) Front foot elevated Split Squats e/s
– 5 (weighted) Rear foot elevated Split Squats with 5 sec hold 1 cm above floor e/s
Workout
Metcon
EMOM 18
1. min: 50 sec Russian Swings
2. min: 50 sec Thruster
3. min: 50 sec Running Lunges
1. min: 50 sec Russian Swings
2. min: 50 sec Thruster
3. min: 50 sec Running Lunges
Accessory
3 rds
– 10 reverse Nordic Curls
– 10 reverse Nordic Curls
Extra Mobility Routine
– 1 min Ankle Stretch e/s
– 1 min Squat Opener
Pistol specific:
2-3 rds
– 1 min Couch Stretch e/s
– 10 Russian Baby Makers
– 5 Knee to Floor e/s