Category: HOME – WOD

HOME-WOD 54

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

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 50

RE-DO HOME-WOD 33 vom 29.04.2020 ?? Warm up: 3 rounds for quality 30″ arm swings (horizontal) • 10 air squats • 30″ arm swing (vertical) • 10 plank to push up ?? Strength: 5 sets max reps unbroken push ups • 2′ rest between ?? WOD: 20’ AMRAP 10/20/30… air squats • 20 sit ups…

HOME-WOD 49

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

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 45

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 •…