27. Februar 2021
Feb
27
Home WoD – 20210227
Zoom-Link
Warm-up
Warm-up
4 rds
– 10 sec Plank-Hold
– 10 Plank-Walks i/t
– 10 Side Planks L&R i/t
– 10 Hollow-Rocks
– 10 sec Plank-Hold
– 10 Plank-Walks i/t
– 10 Side Planks L&R i/t
– 10 Hollow-Rocks
Mobility
3 rds
– 30 sec Couch Stretch e/s
– 30 sec Scorpion Stretch e/s
– 30 sec Couch Stretch e/s
– 30 sec Scorpion Stretch e/s
Strength
Core Strength Prep for WoD
2 rds
– 1 min of Max Jumping Jacks
– 1 min of Max Steam Engines
– 1 min Plank on your elbows
– 1 min of Max Air Squats
– 1 min of Max Sit-Ups
– 1 min of Max Push-Ups
– 1 min of Max Russian Twists (second round = WoD Buy-In)
2 rds
– 1 min of Max Jumping Jacks
– 1 min of Max Steam Engines
– 1 min Plank on your elbows
– 1 min of Max Air Squats
– 1 min of Max Sit-Ups
– 1 min of Max Push-Ups
– 1 min of Max Russian Twists (second round = WoD Buy-In)
Complete and go directly into the WoD
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
– 30 sec Plank
– 15 Push-Ups
– 10 alt. Pistols
– 30 sec Plank
– 15 Push-Ups
– 10 alt. Pistols
Accessory
3 rds (optional)
– 10-15 sec attempt of Free Standing Handstand Hold
– 10-15 sec attempt of Free Standing Handstand Hold
Info: This should not be anything strength related. Just a confidence booster for yesterday. The idea would be to take a break after the WoD. Once your shoulders feel rested. Try for 3 reps a push into your HS-Hold. If you are looking for a scaled version: Wall walk + Nose to wall and push-off from the wall.
Extra Mobility Routine
https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09