29. Januar 2021
Jan
29
Home WoD – 20210129
Warm-up
Warm-up
AMRAP 6
– 10 Pike Push-Ups
– 10 m Beast Walk
– 10 Lunges e/s
– 5 Burpees
– 10 Pike Push-Ups
– 10 m Beast Walk
– 10 Lunges e/s
– 5 Burpees
Mobility
Strength
Handstand (Progression)
I) 3 rds
– 10 Eccentric-Loaded Shoulder-Stretch (Broomstick w/ filled bottle on Couch)
– 1 min Chouch-Shoulder-Stretch
I) 3 rds
– 10 Eccentric-Loaded Shoulder-Stretch (Broomstick w/ filled bottle on Couch)
– 1 min Chouch-Shoulder-Stretch
II) 4 rds
– >50% of Test-Time HS / Wall-Supported / Pike Scapular-Pushes (Tempo 1111)
if you were holding 1 min in the Pre-Test, try to perform more than 30 sec
III) 3 rds
– 20 Bent-Over Flies w/ Bottles/etc. (Squeeze Shoulder-Blades together. Torso as horizontal as possible-> bend knees). Immediately into:
– 30 sec active (Squeeze Shoulder-Blades together) Bent-Over-Fly-Hold (can be done w/out weight)
Workout
Metcon (2 Rounds for reps)
AMRAP 5
– 10 Plank to Toe Touches e/s
– 10 Plank Step-Ups e/s
– 10 Lizzard Walks e/s
– 10 Plank to Toe Touches e/s
– 10 Plank Step-Ups e/s
– 10 Lizzard Walks e/s
rest 90 sec
AMRAP 3
– Hollow Rocks
Accessory
Front Raises (Bottles etc.)
– Accumulated 50 reps
– Accumulated 50 reps
Extra Mobility Routine
– 12 Pass Throughs
– 1 min Chest Opener e/s