6. Februar 2021
Feb
06
Home WoD – 20210206
Zoom-Link
Warm-up
Warm-up
5 rds
– 10 Broomstick Thruster
– 10 Scapular Push-ups
– 10 Broomstick Thruster
– 10 Scapular Push-ups
Strength
Clean & Jerk with Broomstick
5 rds
– 5 sec hold 10 cm over floor
– 5 sec hold below knee
– 5 sec hold over knee
– 5 sec hold in Full Extension on toes
– Drop under barbell & correct your position in Squat
– 1 Split Jerk
– 5 sec hold in Catch-Position
– Reset
5 rds
– 5 sec hold 10 cm over floor
– 5 sec hold below knee
– 5 sec hold over knee
– 5 sec hold in Full Extension on toes
– Drop under barbell & correct your position in Squat
– 1 Split Jerk
– 5 sec hold in Catch-Position
– Reset
3 rds
– 5 5-sec-Front Squats (up and down)
– 1 Push Jerk
– 1 Split Jerk
Workout
Metcon (3 Rounds for reps)
3 rds
AMRAP 5
– 10 Door Handle Towel Rows
– 15 Push-Ups
– 10 High Knee Mountain Runner Complex (1 Rep= 2 High Knee into 2 Mountain Runner)
AMRAP 5
– 10 Door Handle Towel Rows
– 15 Push-Ups
– 10 High Knee Mountain Runner Complex (1 Rep= 2 High Knee into 2 Mountain Runner)
90 sec rest
Extra Mobility Routine
https://us02web.zoom.us/j/82374363473?pwd=MjRvSStPaXVZUFdHb2o1M2JNQWNndz09