Category: HOME – WOD

HOME-WOD 44

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

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…

HOME-WOD 42

RE-DO HOME-WOD 8 vom 27.03.2020 ?? Warm up: Elas Special ?? WOD – Aphrodite: 50 Burpees • Squats • Sit ups 40 Burpees • Squats • Sit ups 30 Burpees • Squats • Sit ups 20 Burpees • Squats • Sit ups 10 Burpees • Squats • Sit ups 2 x 60 % 2 x…

HOME-WOD 40

HOME-WOD 40 – 05.11.2020   ?? TABATA x 6: 1. skippings • 5 knee ups 2. push ups • wall sit 3. hollow rocks • superman hold 4. reverse lunges • handstand hold 5. sit ups • plank 6. skippings • jumping jacks (Tabata = 8x 20“ on / 10“ off)

HOME-WOD 38

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 36

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

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…