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Home WOD #31

  • apr 14, 2020
  • superadmin

15.4.2020

Warming up A.

 30 alt calf stretches https://www.youtube.com/watch?v=3WKcmg2Jg8U

10 knee circle/side https://www.youtube.com/watch?v=WN6CvZx_HIM

10 hip circles/side https://www.youtube.com/watch?v=qRhEnPig55k

10 samson stretches

10 alt instep stretches + rotation

5 down dog & seal

 

Warming up B.   pistol squat progression

10 air squats

10 narrow stance squats https://www.youtube.com/watch?v=MOWi4E9GsHs

10 single leg deadlift/side

10 reverse lunges/side

10 shrimp squats/side https://www.youtube.com/watch?v=5mOGCeJVV_Y

10 pistol squat with anchored foot/side 

5 leg pistol squats/side https://www.youtube.com/watch?v=0ElL54jd4KA

 

WOD a)  3 rounds

6 alt candle stick into pistol https://www.youtube.com/watch?v=Zbv6twzC4xg

60sec plank hold

WOD b) Amrap 10min

10 alt pistol squats

20 sit ups

*scaled pistol squat with anchored foot