Category: HOME – WOD

HOME-WOD 64 – 14.12.2020 ?? Mobility / Pilates   ?????? HOME-WOD 64

HOME-WOD 62 – 11.12.2020 ?? Warm up 1 burpee for each „Roxanne“ ?? Strength Tabata • object front hold (10 kg/5 kg) ?? WOD AFAP • 5 rounds 15 ground to overhead (kb/db/bb/any other object) 10 burpees over the object   ?????? HOME-WOD 62

HOME-WOD 61 – 07.12.2020 ?? Warm up 7’ for quality 20 jumping jacks 5 hand release push ups 10 squats 30“ plank ?? WOD sit ups (for each Bring Sally Up / Bring Sally Down) AMRAP 3×5’ 150 DU / 200 SU /100 JJ 10 pike push ups 15 squats – 3’ rest – 100…

HOME-WOD 60 – 04.12.2020 ?? Warm up 3 rounds for quality 12 alt. box step ups / squats 10 sit ups 10 glute bridges ?? WOD push ups (for each Bring Sally Up / Bring Sally Down) AMRAP 10’ 5 goblet squats (KB/DB) 10 one arm KB/DB swings (5/5) 10 sit ups start with 3…

HOME-WOD 59 – 02.12.2020 ?? Warm up + WOD 40 burpees > 4 push ups (every min / start with min 0) 40 push ups > 4 burpees (every min / start with min 0) – 4’ rest – 40 squat jumps > 4 step ups alt (every min / start with min 0) 40…

HOME-WOD 57 – 28.11.2020 ?? Mobility / Pilates   ?? HOME-WOD 57

HOME-WOD 56 – 27.11.2020 ?? Warm up: 3 rounds: 50 jumping jacks • 5 push ups • 10 squats • 2 pike push ups   ?? Strength: 4 rounds: 1/2/3 KB clean and press • 2’ rest in between   ?? WOD: AMRAP 10’ 10 alt. KB / DB snatches 50 jumping jacks 10 ab…

HOME-WOD 55 – 25.11.2020   ?? Warm up: 3 rounds: 10 good mornings • 5 burpees • 30’ (deep) squat hold • 5 glute bridge   ?? Strength: 4 rounds: 10 x KB or DB DL   ?? WOD: for time: 10 burpees / 1 squat 9 burpees / 2 squats . . . 1…

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