HOME-WOD 30
HOME-WOD 30 – 25.04.2020 ? Death by burpees ? * start at 3/5/7 reps * add 1 rep each minute * EMOM mode ? Rest 5′ ?EMOM 20′ * 5 Push ups * 10 sit ups * 15 squats Hier geht’s zum Video: HOME-WOD 30
Category: HOME – WOD
HOME-WOD 51
RE-DO HOME-WOD 30 vom 25.04.2020 ?? Warm up: death by burpees ? start with 3 / 5 / 7 • every min + 1 rep • 5’ rest ?? WOD: 20’ EMOM 5 push ups • 10 sit ups • 15 squats ?????? HOME-WOD 30
HOME-WOD 29
HOME-WOD 29 – 24.04.2020 ? WOD 5 rounds AMRAP 2’/3’/4’/3’/2′ ——————– * 10 V-ups * 10 plank hip twist * 10 knee to elbow (in push up postion) —— + 1′ rest 1′ jumping jacks 1′ rest ——————– Hier geht’s zum Video: HOME-WOD 29
HOME-WOD 27
HOME-WOD 27 – 21.04.2020 ? Warm up – 3 Rounds for quality 10 step ups 10 cossack squats 10 hollow rocks 10 windmill ? Strength part – Supersätze for quality 5×5 pause squats 10 push ups 15 sit ups 2′ rest between sets Pause squat: 5″ bottom, 3″ half up, 5″ bottom, jump ? WOD…
HOME-WOD 26
HOME-WOD 26 – 20.04.2020 ? Warm up – 3 Rounds * 20 walking lunges * 60 jumping jacks * 30″ plank * 10 burpees ? Strength part – 5′ leg day * 30″ split squat left * 30″ split squat right * 1′ squat pulses * 1′ jumping lunges * 1′ straight legged hip raises…
HOME-WOD 25
HOME-WOD 25 – 18.04.2020 Fundraiser ? Warm up: 2 rounds for quality 10 DB deadlifts 10 sit ups 10 step ups 10 DB thruster 1′ rest ? WOD for time 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters ♂* 50-lb. DBs, 24-in. box* ♀* 35-lb. DBs, 20-in. box* Time cap:…
HOME-WOD 20 + 21
HOME-WOD 20 ?Warm up – 5′ run @ easy pace and perform 5 squats every min ? WOD 5km run for time or 25′ run for distance ? Strength – 3 Rounds for quality 10 v-ups 15 Leg lever 20 knee to chest or hollow rocks 2′ rest HOME-WOD 21 ? Warm up –…
HOME-WOD 22
HOME-WOD 22 ? Warm up – 3 Rounds * 3 inch worm to push up * 3 reverse lunges each leg * 3 tempo squats (3-3-3) ? Strength part * 10′ plank cumulative * 10 side plank raises each side ? WOD 5 Rounds * 1′ chair dips * 1′ pistol squats * 1′ burpees…
HOME-WOD 24
HOME-WOD 24 – 17.04.2020 ? Warm up: 3 Rounds (for quality) 10 x Kettlebell Halo (L/R) 10 x Kettlebell around the World (L/R) 6 x Reverse Lunge (each Side) ? WOD I: Kettlebell Complex 3 Rounds 3 min: 6 x KB Reverse Lunge L 6 x Goblet Squats 6 x KB Reverse Lunge R 6…
HOME-WOD 23
HOME-WOD 23 – 16.04.2020 Tabata-Time ? Warm up * jumping jacks * plank to push ups * cossack squat l/r (4) * one arm push up hold (4) l/r ? WOD * pole squat hold * step ups * push ups (hr) * step ups * push ups * squats * squat * handstand hold…