5. März 2021
Mrz
05
Home WoD – 202100305
Warm-up
Warm-up
3 rds
– 4 Push-Ups to Down Dog (3 sec down)
– 8 Side Plank to Star Plank e/s
– 16 Finger Push-Ups
– 4 Push-Ups to Down Dog (3 sec down)
– 8 Side Plank to Star Plank e/s
– 16 Finger Push-Ups
Mobility
Strength
Handstand Hold (Handstand re-test)
Handstand (Re-Test)
– max free HS Hold
– max free HS Hold
Test-Scaling Option:
– 2 Tests: 1st test "rx’d", 2nd test scaled (2 scaling options)
Exercise-Scaling Option 1:
– wall-supported handstand hold ("look at your toes" #activeMidline)
Exercise-Scaling Option 2:
– wall walk hold (with markers for comparison)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
– Burpees
– 1 Wall Walk (starting with and every 30 sec)
– Burpees
– 1 Wall Walk (starting with and every 30 sec)
Accessory
3 rds
– 15 Sideplank Pulses e/s
– 1 min Plank hold
– 1 min rest
– 15 Sideplank Pulses e/s
– 1 min Plank hold
– 1 min rest
Extra Mobility Routine
– 2 min Down Dog