Workout 08.12.2020
Nach den zwei Tests gestern haben wir heute eher etwas entspannteres, mit einer festen Zeitvorgabe und für einige etwas, das ihr wahrscheinlich zum letzten Mal in der Schule gemacht habt! Schaut euch die Videos an, um nochmal ein paar Technik- Tipps zu bekommen.
WOD 07122020
Weighted Option:
6 Woman-makers single arm
10 Toes-to-bars/ 15 Anchored Leg Raises/ 15 Wall-lying Feet-to-hands
Perform 1 round every
2 min.
7 rounds
Bodyweight Option:
3 Kick Ups against the Wall (Handstand)
3 Forward Rolls
3 Burpees to 20/10cm target
10 Wall-lying Feet-to-hands
Perform 1 round every
2 min.
7 rounds
Forward Rolls: https://www.youtube.com/watch?v=R0-xTcLg_ao
Forward Roll Beginner: https://www.youtube.com/watch?v=XPlsmgMLf8E
Lying Feets- to- hands:
https://www.youtube.com/embed/vq2YBQmbQDo/?autoplay=1&rel=0
Scaling:
Kick- Ups --> Wall Walks
T2B --> Hanging Knee Raises --> Hands Feet to Wall
WARM UP:
Get Sweaty Quick!
12-9-6
Kick-backs (https://youtu.be/EbllxEAyQ6M)Sit-ups
DB Hang Clean & Jerks
*Bodyweight Alternative:
12- 9- 6
Kick- Backs
Jumping Lunges
Plank Shoulder Taps
12 Days of Mobility – Day 4
1 round Short Ninja Flow https://youtu.be/qy3h0tPgCKA
2×5 Wall Slides https://youtu.be/TVVW8SIA-XI
3 min. Back Bridge https://youtu.be/08El9A8rRLw , accumulated
4 Shoulder Shrugs in Handstand Hold https://youtu.be/BNCkoAwqLlw
Toes to Bar Prep:
30-sec. Hanging L-sit Hold (QUICK SCALE: Hanging Tuck Hold)
10-15 Strict Toes-to-bars (QUICK SCALE: Knee Tucks)
10-15 Dragon Flags https://www.youtube.com/embed/FuSpWa85MM8/?autoplay=1&rel=0
10-15 Kip Swings
10-15 Kipping Toes-to-bars (QUICK SCALE: Lying Hands-to-feet)
Toes to Bar Alternative:
30-sec. Hollow Hold
10-15 Single Leg Pike Pulse https://www.youtube.com/watch?v=W-t3n9tYv9I
10- 15 Hollow Rocks
10- 15 Lying Leg Raises
10- 15 Dragon Flags https://www.youtube.com/embed/FuSpWa85MM8/?autoplay=1&rel=0
10- 15 Anchored Leg Raise https://www.youtube.com/embed/55s_BKN8WYk/?autoplay=1&rel=0
Workout Prep:
Woman- Maker- Prep: https://www.youtube.com/watch?v=-4gkaABVLV0
5 Push-up on DB
5 DB Rows
5 DB Burpee Deadlift
5 DB Swings
5 Woman-maker
Complete 5 Reps on each Side if your using one DB/KB
then
3 Women-makers
5 Toes-to-bars
3 rounds
Bodyweight Prep:
5 Wall-lying Feet-to-hands
5 Push Ups
5 Forward Rolls
5 Wall-lying Feet-to-hands
Complete 2-3 rounds
Cool Down:
2 rounds
20 Jumping Jacks
10 Sit Ups
10 Air Squats slow and paused