3. Februar 2021
Feb
03
Home WoD – 20210203
Warm-up
Warm-up
2 rds
– 20 Plank Shoulder-Taps i/t
– 15 High Backpack Russian-Swings
– 10 Arch-Rocks
– 5 Push-Ups
– 10 Hollow-Rocks
– 15 Bent-Over Backpack-Rows
– 20 Reverse Lunges i/t2 rds
– 1 min Low Dragon Pose e/s
– 1 min Couch-Stretch e/s
– 20 Plank Shoulder-Taps i/t
– 15 High Backpack Russian-Swings
– 10 Arch-Rocks
– 5 Push-Ups
– 10 Hollow-Rocks
– 15 Bent-Over Backpack-Rows
– 20 Reverse Lunges i/t2 rds
– 1 min Low Dragon Pose e/s
– 1 min Couch-Stretch e/s
Mobility
Strength
Pistols (10% of beeep test EMOM 10)
Every minute, for 10 min, perform 10% of your pistol test result.
E.g., if you did 100 in the 5min AMRAP, do 10 pistols every minute.
Seated L-Sit Raises (Accumulate 30 reps)
Jumping Lunges (Accumulate 50 reps in total (25 each side))
Workout
Metcon (2 Rounds for reps)
AMRAP 2
– 20 Backpack Squats
– 10 Ground to Overheads
– 5 Backpack Push-Ups
– 20 Backpack Squats
– 10 Ground to Overheads
– 5 Backpack Push-Ups
1 min rest
AMRAP 2
– 30 Squats
– 20 Ground to Shoulders
– 10 Push-Ups
Accessory
3 rds
– 10 IYTs
– 10 Cuban Rotations
– 10 IYTs
– 10 Cuban Rotations
Extra Mobility Routine
– 1 min Low Dragon Pose e/s
– 1 min Couch-Stretch e/s
Pistol specific mobility part:
2-3 rds
– 1 min Calf Wall Stretch
– 1 min Duck Walk
– 5 Cossack Squats with Calf End Range Pulse e/s