HOME-WOD 54 – 24.11.2020 ?? Warm up: 3 rounds • 10 x inchworm + 30“ deep squat hold ?? WOD: 1. 15’ AMRAP 30 lunges 15 sit ups 15 push ups (Sc. knee) — 2’ rest — 2. 10’ AMRAP 30 air squats 15 tip thrust (+weight) 10 burpees ?? Buy out: Tabata Schaxe Tabata Nici²…
HOME-WOD 53 – 23.11.2020 ?? Strength: push ups • EMOM x 10 (20“/40“ rest) knee original wide grip close grip / diamond spider scapula supported / one arm (l/r) yoga supinated ?? WOD: run: 1 k reverse 1 k forward 1 k reverse Sc: 5 k forward HOME-WOD 53
HOME-WOD 52 – 21.11.2020 ?? Warm up: 3’ up 2 u • e.g. running ?? WOD: Rx • „Chad“ 1000 box step ups ?♂️ 24“ ?♀️ 20“ (crazy: +vest) Sc • „Chad“ 30’ AMRAP (Choose height) HOME-WOD 52
HOME-WOD 49 – 17.11.2020 ?? Warm up: Mobility routine z.B YouTube / go WOD10 EMOM 6’ even: 5 burpees • 15 jumping jacks odd: 10 v-ups • 15 mountain climber ?? Skill: 5 rounds 20“ handstand hold (sc. 10 x pike push-up) 20“ pushup hold 20“ rest ?? WOD: 7’ AMRAP 5 pistols (sc. 10 narrow…
HOME-WOD 48 – 16.11.2020 ?? Warm up: 3 rounds for quality 10 reach throughs • 10 ski jumps • 10 down ups ?? Skill: L-sit • 3×3 reps 5“ ?? WOD: AFAP • TC 18’ 30 jumping jacks • 50 shoulder taps • 50 step ups (Rx + weight) • 50 swings (kb or backpack)…
HOME-WOD 47 – 14.11.2020 ?? Warm up: Run a mile • halfway: 20 up and downs + 50 squats ?? WOD: AMRAP 15’ 5 burpee tuck jumps 10 sit ups 5 burpee broad jumps 10 squats
HOME-WOD 46 – 13.11.2020 ?? Warm up: 30 jumping jacks • 3 high knees • 3 inch worms • 30“ plank ?? WOD: AFAP Time cap: 20’ 150 push ups 3 burpees at the beginning of each minute (incl. minute 0) RX: wear a vest
RE-DO HOME-WOD 8 vom 27.03.2020 ?? Warm up: 5 inchworm • 10 lunges each leg • 20 push up shoulder tap • 30 air squats ?? Strength circle: Pull ups • Hollow Rock hold • Superman hold 2 Runden 1. Runde: 45“ pro Übung • Belastung / 15“ Pause 2. Runde: 30“ pro Übung •…
HOME-WOD 44 – 10.11.2020 ?? Warm up: 5’ rope jump • jumping jacks • run ?? Mobility: mobility squat • lunge ?? WOD by @anna_makes_butter: 100 • 75 • 50 • 25 air squats • walking lunges 20 burpees after each exercise ?? Cool down: 10’ run mobility
HOME-WOD 43 – 09.11.2020 ?? Warm up: 3 Rounds for quality 10 good mornings • 20 jumping jacks • 10 good mornings • 10 dead lifts mit Besenstiel ?? WOD – for time: 50 dead lifts • 20 shoulder presses 50 hand release push ups • 20 shoulder presses 50 sit ups • 20 shoulder…
