30. April 2021
Apr
30
Home WoD – 20210430
Warm-up
Warm-up
3 rds
– 10 Kang Squats
– 10 Anfersen e/s
– 10 Down-Ups
– 10 Good Mornings
– 10 Kang Squats
– 10 Anfersen e/s
– 10 Down-Ups
– 10 Good Mornings
Mobility
Strength
(Lower) Back / Posterior Chain
I) EMOM 10
Single Leg Romanian Deadlift
1. min: 12 Reps Left Leg
2. min: 12 Reps Right Leg
I) EMOM 10
Single Leg Romanian Deadlift
1. min: 12 Reps Left Leg
2. min: 12 Reps Right Leg
II) EMOM 5
– 15 Weighted Good Mornings
Workout
Metcon (2 Rounds for reps)
AMRAP 5
– 15 Weighted Deadlifts
– 15 Weighted Good Mornings
– 15 Weighted Deadlifts
– 15 Weighted Good Mornings
90 sec rest
AMRAP 5
– 30 alt. Plyo Hip Thruster i/t
– 30 Single Leg Under-Switch i/t
Accessory
TABATA
– Supermen Rocks
– Supermen Hold
– Supermen Rocks
– Supermen Hold
– 1 min Seated Forward-Fold
– 1 min Torso Twist e/s