26. Januar 2021
Jan
26
Home WoD – 20210126
Warm-up
Warm-up
3 rds
– 10 Oblique Dub e/s
– 10 Windmills i/t
– 10 Water Bottle Curls e/s
– 10 Bent Over Rows i/t
– 5 m Duck Walk
– 10 Oblique Dub e/s
– 10 Windmills i/t
– 10 Water Bottle Curls e/s
– 10 Bent Over Rows i/t
– 5 m Duck Walk
Mobility
Strength
5 rds
– 12 Door Handle Towel Rows
– 8-12 Hammer Curls e/s
– 12 Door Handle Towel Rows
– 8-12 Hammer Curls e/s
90 sec rest
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
– 20 DB/KB/BP Russian-Swings
– 40 Air Squats
– 20 Mountain Runner e/s
– 20 DB/KB/BP Russian-Swings
– 40 Air Squats
– 20 Mountain Runner e/s
Accessory
4 rds
– 30 sec KB/DB/BP Side plank e/s
– 12 Single Arm Arnold Press e/s
– 30 sec KB/DB/BP Side plank e/s
– 12 Single Arm Arnold Press e/s
Extra Mobility Routine
– 8 Spine Waves
– 8 Reverse Burpees into Runner Stretch (controlled)