27. Januar 2021
Jan
27
Home WoD – 20210127
Warm-up
Warm-up
3 rds
– 15 Air Squats
– 10 Warrior Squats i/t
– 10 Lunge to Knee Drives e/s
– 5 m Duck Walk
– 15 Air Squats
– 10 Warrior Squats i/t
– 10 Lunge to Knee Drives e/s
– 5 m Duck Walk
Mobility
Strength
Pistol (Progression)
I) Accumulate 2 – 3 min of Pistol hold e/s
-> lower down as far as you can keep tension and control movement and hold there
I) Accumulate 2 – 3 min of Pistol hold e/s
-> lower down as far as you can keep tension and control movement and hold there
II) Accumulate 20 – 30 Nordic Curl Negatives
Workout
Metcon (Time)
9 – 15 – 21
– Face Melter
– Vertical Frog Jumps (set a marker for consistent height, for men e.g. touching ceiling)
– Face Melter
– Vertical Frog Jumps (set a marker for consistent height, for men e.g. touching ceiling)
– 1 min rest
21 – 15 – 9
– Vertical Frog Jumps
– Face Melter
Score: Total time of completion, including 1 min rest.
Accessory
Cone matrix
Extra Mobility Routine
– 1 min Box Assisted Ankle Stretch e/s
– 5 90-90 switches with Hip Extension e/s