5. Mai 2021
Mai
05
Home WoD – 20210505
Zoom-Link
Warm-up
Warm-up
For 10 min
– 10 BTN Goblet-Squats
– 10 Plank Step-Ups i/t
– 30 sec High Plank-Hold
– 10 Floor-Presses
– 10 Bend-Over-Rows
– 30 sec High-Knees
– 10 BTN Goblet-Squats
– 10 Plank Step-Ups i/t
– 30 sec High Plank-Hold
– 10 Floor-Presses
– 10 Bend-Over-Rows
– 30 sec High-Knees
Mobility
2 rds
– 1 min Seal-Pose
– 1 min lateral Prayer-Stretch e/s
– 1 min Seal-Pose
– 1 min lateral Prayer-Stretch e/s
Strength
Core
I) 3 rds as Superset
– 30-60 sec Hollow-Hold
– 1 min ME Sit-Ups
II) 4 rds as Superset
– 30-60 sec Side-Plank (1. & 3. rd left/ 2. & 4. rd right side)
– 1 min ME Side-Plank-Raises or Side-Plank Single Knee-Tucks (1. & 3. rd left/ 2. & 4. rd right side)
I) 3 rds as Superset
– 30-60 sec Hollow-Hold
– 1 min ME Sit-Ups
II) 4 rds as Superset
– 30-60 sec Side-Plank (1. & 3. rd left/ 2. & 4. rd right side)
– 1 min ME Side-Plank-Raises or Side-Plank Single Knee-Tucks (1. & 3. rd left/ 2. & 4. rd right side)
Workout
Metcon (Time)
21 – 15 – 9
– Thruster (Backpack, etc./ Bar @45/30)
– Lateral Jumps otB
– Mountain-Runners e/s
– Russian-Twists e/s
– Thruster (Backpack, etc./ Bar @45/30)
– Lateral Jumps otB
– Mountain-Runners e/s
– Russian-Twists e/s
Accessory
In any orders
– 100 Standing Backpack-Front-Raises (move Backpack from Hips/Thighs over head with straight arms)
– 100 Bend-Over-Rows
– 100 Standing Backpack-Front-Raises (move Backpack from Hips/Thighs over head with straight arms)
– 100 Bend-Over-Rows
https://us02web.zoom.us/j/85765094910?pwd=ZkNYNWZyd0FsaGFKY0Y2M2Vna01DUT09
Meeting-ID: 857 6509 4910
Kenncode: 521161