4. März 2021
Mrz
04
Home WoD – 20210304
Warm-up
Warm-up
3 rds
– 10 Spiderman Walkouts
– 4 Windmills e/s
– 10 Kang Squats
– 10 Sit-Ups
– 10 Spiderman Walkouts
– 4 Windmills e/s
– 10 Kang Squats
– 10 Sit-Ups
Mobility
Strength
Legs
4 rds
– 15 Close Stand Goblet Squats*
– 8 Goblet Cossack Squats e/s
– 10 Courtsy Squats e/s
*elevated if needed
4 rds
– 15 Close Stand Goblet Squats*
– 8 Goblet Cossack Squats e/s
– 10 Courtsy Squats e/s
*elevated if needed
Done as Supersets. Rest 1 min between sets
Workout
Metcon (Time)
21 – 15 – 9
– Burpees
– V-Ups
– Burpees
– V-Ups
rest 1 min
21 – 15 – 9
– Russian Swings
– Overhead Squats
Accessory
4 min Gymnastic swimming
Extra Mobility Routine
– 1 min Prayer Stretch