27. April 2021
Apr
27
Home WoD – 20210427
Warm-up
Warm-up
3 rds
– 3 Inch-Worms
– 6 Reverse Lunges e/s
– 9 Sit-Ups
– 6 BTN-Thrusters w/ stick
– 3 Bottle-Windmills e/s
– 3 Inch-Worms
– 6 Reverse Lunges e/s
– 9 Sit-Ups
– 6 BTN-Thrusters w/ stick
– 3 Bottle-Windmills e/s
Mobility
Strength
Pistols
I) 4 rds
– 1 min max Pistols/
– 1 min rest
I) 4 rds
– 1 min max Pistols/
– 1 min rest
II) 4 rds
– 10 Pistoleros e/s
scaled: 10 Seated Forward-Fold Single-Leg-Raises e/s
– 10 Standing Single-Leg Back-Extensions e/s
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
– 10 Mountain-Runners e/s
– 15 sec Hollow-Hold
– 10 Thruster (Bagpack, Bottles, …)
– 15 sec Arch-Hold
– 10 Hollow Heel-Touches
– 15 sec Handstand-Hold / Wall-Walk-Hold / Pike-Hold
– 10 Mountain-Runners e/s
– 15 sec Hollow-Hold
– 10 Thruster (Bagpack, Bottles, …)
– 15 sec Arch-Hold
– 10 Hollow Heel-Touches
– 15 sec Handstand-Hold / Wall-Walk-Hold / Pike-Hold
– 1 min Dynamic Ankle-Stretch e/s
– 1 min Seated Forward-Fold