Wir starten in die neue HomeWOD Woche mit einem längeren Conditioning Workout.
Sucht euch eine Wiederholungszahl und versucht diese über die Runden hinweg zu halten.
Postet eure Scores und WOD Fotos in die Gruppe!
Viel Spaß!
WarmUp 7' For Quality 200m Jog / 60 Sec Stationary Jog 10 Air squats 10m Walking Lunge Passthroughs 10 Prisoner Good morning
Mobility 10 Jefferson Curls 20 Wrist Stretches 10 ScorpionStretch 10 Reverse Scorpion Stretch Workout 30' EMOM
Work for about 045 to 050 Sec
Min 1: 10 - 15 x10m Shuttle sprints
Min 2: 10-20 Push-ups / Hand release push-ups / Kneeling push-ups
Min 3: 10-15 DB/KB / Waterbottle HangPowerCleans
Min 4: 10-20 Jumping lunges Min 5: 10-15 DB/KB/Sandbag / Whatever Shoulder to Overhead (STOH)
Min 6: REST Optional Accessory for quality: 100 Weighted Frog Pumps / Weighted Glute Ham Bridges /
Road Runner
5k Trail Run @50% Speed
Cool Down
Walk
600m + perform 3 - 4 Static Stretches of the used muscles today.
Stretch about 30 to 40 Sec on each side:
Butterfly Hold
Wall Straddle
Hip flexor Hold
Spiderman lunge Hold
Squat Strech / Hold
Pigeon Hold
Couch Hold
Knee Hug Hold
Lying hamstring Hold
Ankle Stretch/Hold
Wrist Stretch/Hold
Wall Pec Stretch / Hold
Door frame Stretch / Hold
Underarm Stretch / Hold
Apley Stretch /Hold
McKenzie Stretch / Hold
Back Rack Stretch / Hold