Category: HOME – WOD

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)…

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…