Workout of the Day 04.05.

Aktualisiert: Mai 4


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!


#noexcuses #NewWeekNewWODNewYou


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








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Unsere Partner

Our Location

Rheinhessenstraße13

55129 Mainz

Telefon: 0172/ 6122582
Email: info@crossfit50grad.com

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