WOD

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WOD Fotos März 2020

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WORKOUT OF THE DAY

Dienstag, 7. April 2020

AKTIVIERUNG / WARM-UP

3 Rounds:
30 Sec. Standing on one leg l/r
30 Sec. Bird Dogs
30 Sec. Alt. Rumanian Deadlifts
30 Sec. Dead Bug

WOD – A

4 Tabatas / 1 Min. Rest Between

1)
Flutterkicks
Handstand Hold

2)
One Arm KB / DB / Bottle Swing
Goblet Lunges

3)
Fast Feet w/ Slow Arms
Shoulder Taps

4)
Inch Worms
Swimm Strokes

COOL DOWN

ROMWOD (Stretching)

Montag, 6. April 2020

AKTIVIERUNG / WARM-UP

3 rounds of:
10 Knee to Chest Samson Stretches
10 Knee to Chest RDLs
10 ATV’s

WOD – A

A1:
4 sets sof 10/10 Front Rack Chair Pistol
A2:
4 sets of 45sec. Sideplank (each side)
Alternate A1 and A2 and Rest 1 Min. after a full set

WOD – B

AMRAP in 16min of:
= Push-ups
= Jumping Lunges
= Tuck Crunches
= Jumps over an Object

Pull a random card and perform the number of reps for the corresponding movement for that card.
Where: Ace = 1 Rep / Jack = 11 / Queen = 12 / King = 13 reps.
In case you finish early with the whole deck, then restart ;-).

You can use this app for picking the cards: http://random-cards.com/1-shuffled-deck/

COOL DOWN

ROMWOD (Stretching)

Samstag, 4. April 2020

AKTIVIERUNG / WARM-UP

4 Rounds:
5/5 Turkish Sit-ups with a pillow
5/5 One Arm Thruster with a pillow
5/5 Press and Balance wit a pillow

WOD – A
30 Min. AMRAP
10/10 Rumanian Split Squats (weighted)
20 Jumping Lunges
20 alternating one arm KB/DB/Bottle Swings
20 Supermans
30 Sec. Hollow Hold
30 Sec. Flutterkicks

COOL DOWN

ROMWOD (Stretching)

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