30. Januar 2021
Jan
30
Home WoD – 20210130
Zoom-Link
Warm-up
Warm-up
3 rds
– 10 Good Mornings (Tempo 3-3-3-1)
– 6 Russian Babymaker
– 10 Supermen
– 6 Hollow Rocks
– 10 Good Mornings (Tempo 3-3-3-1)
– 6 Russian Babymaker
– 10 Supermen
– 6 Hollow Rocks
Mobility
2 rds
– 1 min Forward Fold
– 1 min Couch Stretch e/s
– 1 min Forward Fold
– 1 min Couch Stretch e/s
Strength
I) 3 rds as Superset
– 12 Nordic Curls
– 10 Glute Bridge Walkouts
– 12 Nordic Curls
– 10 Glute Bridge Walkouts
II) 3 rds
– 15 Elevated Glute Bridge
III) TABATA
– Supermen Rocks
– Supermen Hold
Workout
Metcon
EMOM 20 (40 sec Work / 20 sec Rest)
– Jumping Jacks
– Revers Burpees
– Single Leg Lateral Hops right leg
– Single Leg Lateral Hops left leg
– "Box" Step-Ups
– Jumping Jacks
– Revers Burpees
– Single Leg Lateral Hops right leg
– Single Leg Lateral Hops left leg
– "Box" Step-Ups
Extra Mobility Routine
https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09