31. Januar 2021
Jan
31
Home WoD – 20210131
Warm-up
Warm-up
3 rds
– 6 Sideplank Rotations e/s
– 12 Reverse Lunges i/t
– 6 Heel Taps e/s
– 12 Lunges i/t
– 6 Sideplank Rotations e/s
– 12 Reverse Lunges i/t
– 6 Heel Taps e/s
– 12 Lunges i/t
Mobility
Strength
Weightlifting Basics
– use a woodstick/broom even a towel or band
– use a woodstick/broom even a towel or band
I) 3 rds – Snatch Grip Positions
– 10 sec hold mid shin
– 10 sec hold below the knee
– 10 sec hold mid thigh
– 10 sec hold in pocket position
– 10 sec hold in full extension
II) 3 rds – Overhead Squat
– 3 Tempo Sots Press (3131)
– 6 Tempo Overhead Squats (3131)
Workout
Metcon (Time)
4 rds
– 1 min Handstand hold
– 20 Russian Twists i/t
– 30 alternating Jump Lunge to Squats i/t
– 20 Russian Twists i/t
– 40 alternating Lunge to Squat i/t
– 1 min Wall Sit
– 1 min Handstand hold
– 20 Russian Twists i/t
– 30 alternating Jump Lunge to Squats i/t
– 20 Russian Twists i/t
– 40 alternating Lunge to Squat i/t
– 1 min Wall Sit
Extra Mobility Routine
– 2 min Seal Pose