MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

26. Februar 2021

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  • 26. Februar...

Home WoD – 20210226

Warm-up
Warm-up
For Quality and Breathing (TC 10)
– 200 Single-Unders
Every Break and @End perform 5 Inch-Worms
– 200 Revers-Unders
Every Break and @End perform 5 Push-Ups
– 200 Double-Unders
Every Break and @End perform 15 Superman-Rocks

Mobility
2 rds
– 30 sec Reverse Handstand Activation Walk
– 30 sec Backbend Bridge

Strength
Handstand (Progression)
I) 1 rd
– 100% of Test-Time HS / Wall-Supported / Wall-Walk-Hold

II) 3 rds
– ME Feet-Elevated Pike Hollow-to-Arch Paused Pulses @5/5 (video at 10:22)
– 30-60 sec rest

III) 3 rds
– 30 sec Door Frame Shoulder-Stretch Pulses (complete back at Door Frame -> focus on contact of lower back)
– 10 Pass-Throughs

IV) AMRAP 4
– Handstand / Pike / Plank Shoulder-Taps

Workout
Metcon (3 Rounds for reps)
AMRAP 3
– Odd-Object Clean
– Diagonal Mountain Runners

90 sec rest

AMRAP 3
– Odd-Object STOH
– Bottom-Heaven-Reaches

90 sec rest

AMRAP 3
– Odd-Object GTOH
– V-Ups

Accessory
3 rds
– 10 Beast Cross-Over Pulls e/s

Extra Mobility Routine

PROBETRAINING ANMELDUNG