3. März 2021
Mrz
03
Home WoD – 202100303
Warm-up
Warm-up
3 rds (30 sec On/15 sec Off)
– alt. Curtsy Lunges
– Front Scale to half Pistol 15 sec e/s
– weighted Strict Press 15 sec e/s
– alt. Floating Foot Pistol
– alt. Curtsy Lunges
– Front Scale to half Pistol 15 sec e/s
– weighted Strict Press 15 sec e/s
– alt. Floating Foot Pistol
(all the movements slow and controlled)
Mobility
Strength
Pistols (AMRAP 5 min re-test)
AMRAP 5
– ME alt. Pistols
– ME alt. Pistols
Test-Scaling Option:
2 Tests: 1st test "rx’d", 2nd test scaled (2 scaling options)
Exercise-Scaling Option 1:
"Pistol Progession – Floating Foot"
Exercise-Scaling Option 2:
Box Pistol Squat
Workout
Metcon (Time)
5 rds
– 6 deficit Push-Up e/s (on DB/ Books ect. )
– 10 weighted Bent over Rows
– 16 alt. weighted Curtsy Lunges
– 6 deficit Push-Up e/s (on DB/ Books ect. )
– 10 weighted Bent over Rows
– 16 alt. weighted Curtsy Lunges
Extra Mobility Routine
– 2 min Puppy Dog