4. Mai 2021
Mai
04
Home WoD – 20210504
Warm-up
Warm-up
2 rds
– 10 Walkouts w/ stretch (3 sec pause in Forward-Fold-Position)
– 10 BTN Backpack-Presses
– 10 alt. Lunges w/ High-Kick i/t
– 10 Hollow-Heel-Touches
– 10 Backpack Goblet Good-Mornings
– 10 Walkouts w/ stretch (3 sec pause in Forward-Fold-Position)
– 10 BTN Backpack-Presses
– 10 alt. Lunges w/ High-Kick i/t
– 10 Hollow-Heel-Touches
– 10 Backpack Goblet Good-Mornings
Mobility
Strength
Handstand
Spend 10 – 15 min on:
Scaled
easy: Wall-Walks w/ 5-10 sec Hold in highest position (move "Hand-Mark"closer to wall after each try)
medium: Handstand Upswings or Hold
Spend 10 – 15 min on:
Scaled
easy: Wall-Walks w/ 5-10 sec Hold in highest position (move "Hand-Mark"closer to wall after each try)
medium: Handstand Upswings or Hold
Intermediate
easy: Handstand Floats (try to look at your toes / Chin on chest)
medium: Active to Passive Handstand-Hold w/ 3 sec pause in active pose
elite
easy: Free Handstand-Hold
medium: Handstand Shoulder taps (free or at wall)
hard: Play around: free HSPUs / Starfishes / HS-Pirouttes
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
– 5 HSPUs (Scale: 5 Pike Push-Ups / 10 Plank Shoulder-Taps i/t)
– 10 Backpack Ground-to-Overheads
– 30 sec Hollow-Hold*
– 5 Goblet Lateral-Squats e/s
– 10 Box/Chair/Couch-Jumps (can be done as Step-Ups/Downs)
– 30 sec Arch-Hold*
– 5 HSPUs (Scale: 5 Pike Push-Ups / 10 Plank Shoulder-Taps i/t)
– 10 Backpack Ground-to-Overheads
– 30 sec Hollow-Hold*
– 5 Goblet Lateral-Squats e/s
– 10 Box/Chair/Couch-Jumps (can be done as Step-Ups/Downs)
– 30 sec Arch-Hold*
*accumulate if neccessary
Accessory
In any order/sets
– 100 Backpack-Curls
– 100 Standing Backpack French-Presses
– 100 Backpack-Curls
– 100 Standing Backpack French-Presses
– 1 min Puppy-Pose
– 1 min Wrist-Stretch