25. Januar 2021
Jan
25
Home WoD – 20210125
Warm-up
Warm-up
3 rds
– 10 Wall Slides
– 10 Scapular Push-Ups
– 10 Bent Over Flys
– 5 Inch Worms
– 10 Wall Slides
– 10 Scapular Push-Ups
– 10 Bent Over Flys
– 5 Inch Worms
Mobility
Strength
Push-Up (Progression)
I) 3 – 5 rds
– ME Push-Up hold (chest 1cm above floor, scaling with chest 1cm above object)
– 6 10 sec Isometric Towel Bench Press
I) 3 – 5 rds
– ME Push-Up hold (chest 1cm above floor, scaling with chest 1cm above object)
– 6 10 sec Isometric Towel Bench Press
II) 3 rds
– 10 – 15 Plank Toe Touches e/s
Workout
Metcon (4 Rounds for reps)
4 rds
AMRAP 3
– 20 Plank Jack (Video at 1:29)
– 20 Down-Ups
– 20 alternating Box Step-Ups with High Knee i/t
AMRAP 3
– 20 Plank Jack (Video at 1:29)
– 20 Down-Ups
– 20 alternating Box Step-Ups with High Knee i/t
– 1 min rest
Accessory
TABATA (8 x 20 sec on, 10 sece off)
– Isometric Chest Press
– Isometric Chest Press
Extra Mobility Routine
1
– 1 min Downward Dog to Cobra