5. Februar 2021
Feb
05
Home WoD – 20210205
Warm-up
Warm-up
2 rds 40 sec on / 20 sec off
– Feet-Elevated Walk-Outs
– Wall-Squats
– Bent-Over Side-Raises
– Hollow-Hold (accumulate)
– BP Front Arm-Raises
– Headstand
– Feet-Elevated Walk-Outs
– Wall-Squats
– Bent-Over Side-Raises
– Hollow-Hold (accumulate)
– BP Front Arm-Raises
– Headstand
Mobility
Strength
Handstand Hold (AMRAP for as long as possible)
For as long as possible, hold 75% of your handstand test result. Rest same amount of time before next hold.
E.g., if you held for 30 sec, hold today for 22 sec. Then rest another 22 sec before the next attempt. Continue until your no longer able to hold for 22 sec.
Handstand Push-ups (AMRAP 5 min)
Max effort HSPU / Pike Push-Ups in 5 min
Handstand Accessory (3 rounds)
3 rds
– 30 sec active Door Frame Shoulder-Stretch (complete back at Door Frame)
– 12 Wall-Sit w/ Wall-Angels
– 30 sec active Door Frame Shoulder-Stretch (complete back at Door Frame)
– 12 Wall-Sit w/ Wall-Angels
Workout
Metcon (Time)
5 rds
– 40 sec Wall-Sit
– 30 Jumping-Jacks
– 20 Sit-Ups
– 10 Box-Jumps
– 5 OH Reverse-Lunges e/s
– 40 sec Wall-Sit
– 30 Jumping-Jacks
– 20 Sit-Ups
– 10 Box-Jumps
– 5 OH Reverse-Lunges e/s
Accessory
4 rds
– 10 Cat-Cows
– 10 Stick-Swimmer
– 10 Scapular Push-Ups
– 10 Cat-Cows
– 10 Stick-Swimmer
– 10 Scapular Push-Ups
Extra Mobility Routine
– 1 min Wrist-Mobility
– 1 min Puppy-Pose
– 10 Prone Arm-Raises