7. Februar 2021
Feb
07
Home WoD – 20210207
Warm-up
Warm-up
3 rds
– 5 Burpees
– 10 Sit-Ups
– 30 sec Arch-Hold
– 5 BP Shoulder-to-Shoulder e/s
– 10 BP BTN Squats
– 30 sec Handstand-Hold
– 5 Burpees
– 10 Sit-Ups
– 30 sec Arch-Hold
– 5 BP Shoulder-to-Shoulder e/s
– 10 BP BTN Squats
– 30 sec Handstand-Hold
Mobility
Strength
AMRAP
1 – 2 – 3 – 4 – 5 – 6 – 7 – … and back
– Sit-Up
– V-Up
– Hollow Heel-Touch
– Hollow-Rock
– Hollow-Hold
– x 5 sec rest
1 – 2 – 3 – 4 – 5 – 6 – 7 – … and back
– Sit-Up
– V-Up
– Hollow Heel-Touch
– Hollow-Rock
– Hollow-Hold
– x 5 sec rest
Accumulate 50 Candle-Sticks
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 16
– 10 (Single-Leg) Burpees i/t
– 20 Russian-Twists e/s
– 10 BP Thruster
– 20 BP Sumo-Deadlift High-Pulls
– 10 (Single-Leg) Burpees i/t
– 20 Russian-Twists e/s
– 10 BP Thruster
– 20 BP Sumo-Deadlift High-Pulls
Accessory
RomWod, GoWod, MobilityWod Empfehlung
Extra Mobility Routine
– 1 min Sphinx or Seal-Pose
– 1 min Twisted Cross e/s
– 10 Pass-Throughs