HOME-WOD 38 – 03.11.2020 ?? Warm up – 3 rounds for quality 10 alt. lunges • air squats • 30“ squat hold / pole squat ?? Squat complex – 10 sets of 1 tempo squat (3/3) • 1 squat jump • 1 pause squat (5“) • 1 squat jump • 1 corset squat (r) •…
HOME-WOD 37 – 04.05.2020 ?? Warm up 500 m run ?? WOD – 3 rounds for time 1. 75 jumping jacks 2. 25 burpees 3. 50 leg lever 4. 75 jumping jacks 5. 50 sit ups 6. 25 burpees
RE-DO: HOME-WOD 37 vom 04.05.2020 ?? Warm up 500 m run ?? WOD AFAP • 3 rounds 75 jumping jacks 25 burpees 50 leg lever 75 jumping jacks 50 sit ups 25 burpees ?????? HOME-WOD 37
HOME-WOD 36 – 03.05.2020 ? Warm up – 2 rounds 1′ each split jumping jacks one legged jumps (30″ each) up&down ? Strength part – 5x 1′ 1. min: butterfly situps 2. min: leg levers 3. min: beatle 4. min: 90 degree situp to toes 5. min speed crunches ? WOD – AMRAP 6…
HOME-WOD 35 – 02.05.2020 ? Warm up – 4 rounds * 30 jumping jacks * 6 Air squats * 6 Burpees * 30″ superman hold ? WOD I – 3 rounds for quality * 5 Pistol squats (each side) * 10 Tempo squats (4/2/1) * 10 Jumping squats 2′ Rest ? WOD II – for…
HOME-WOD 34 – 30.04.2020 ? Buy in * 30 inch worm for quality For time: * 30 leg lever * 15 wall walks * 60 leg lever * 10 wall walks * 90 leg lever * 5 wall walks ? Buy out cumultaive * 3′ handstand hold * 4′ side plank (2′ per side) *…
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 33 – 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 ? Cool…
HOME-WOD 32 – 28.04.2020 ? WOD for time – time cap 40′ 20/40/60/80/100/80/60/40/20 alt. step ups between sets: 2 rounds of * 10 push ups * 50m sprint Hier geht’s zum Video: HOME-WOD 32
HOME-WOD 31 – 26.04.2020 ? Warm up: 3 Rounds 10 m Inch Worm 30 Jumping Jacks 10 Squats 5 Kettlebell / Dumbell Ground to Overhead (GtO) ? WOD I -> TC 7′ 100 KB / DB one Arm Push Press scaled: 100 KB / DB Push Press 5 min. Rest ? WOD II -> AFAP…
