8. Februar 2021
Feb
08
Home WoD – 20210208
Warm-up
Warm-up
3 rds
– 10 Down & Ups
– 5 Inch Worms
– 10 Plyo Wall Push-Ups
– 10 Russian Baby Makers
– 10 Down & Ups
– 5 Inch Worms
– 10 Plyo Wall Push-Ups
– 10 Russian Baby Makers
Mobility
Strength
Push-ups (3 sets of deficit Push-Ups)
Perform 25% of beep test as deficit Push-Ups, e.g. with hands on some books, Yoga blocks, etc.
(e.g. 20 on beep test = 5 deficit Push-Ups today)
(e.g. 20 on beep test = 5 deficit Push-Ups today)
Dips (3 sets of 10-15)
Can e.g. be performed on a chair, bench, etc.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
– 20 Odd-Object Devil Presses
– 10 Alternating Superman Plank e/s
– 10 Alternating Single Leg V-Ups e/s
– 5 Wall Walks
– 20 Odd-Object Devil Presses
– 10 Alternating Superman Plank e/s
– 10 Alternating Single Leg V-Ups e/s
– 5 Wall Walks
Accessory
3 rds
– 10 Plank Posterior Pelvic Tilt
– 10 Plank Posterior Pelvic Tilt
Extra Mobility Routine
– 1 min Prayer Stretch
– 1 min Standing Chest Stretch e/s