HOME-WOD 19 ?Warm up 5′ AMRAP 20 skippings 3 plank inch worm 3 burpees 3 knee tucks ? WOD AFAP 15′ TC rx‘: 100 DU 21 Burpees 75 DU 15 Burpees 50 DU 9 Burpees scaled Kings Avenue: 200 SU 21 Burpees 150 SU 15 Burpees 100 SU 9 Burpees scaled: 50 Jumping jacks…
HOME-WOD 18 – 09.04.2020 ? Warm up – 3 Rounds – 20 Armkreisen vorwärts – 20 Air squats – 20 Armkreisen rückwärts – 10 Burpees ? Strength part – 1′ plank ups – 1′ prayer pushes – 1′ circle pulls – 1′ arm scissors – 1′ y ups ? WOD EMOM 20 5 Rounds: min:…
HOME-WOD 17 – 08.04.2020 ? Warm up: 3 Sets (for quality) 30 Jumping Jacks 5 x Windmill (each side) 5 x alt. Cossack Squats (each side) ? Strength: 3 Sets x 8 Reps (each side) KB Single Leg Crossbody DL 3 min Rest 3 x 3 min (1 min. Rest between Sets) 5 Tactical Lunges…
HOME-WOD 16 – 07.04.2020 ? Warm up 5′ run @ easy pace 5′ run • 5x 30″ moderate pace / 30″ walking ? Strength 7x sprint intervalle (60m-90m scaling) • 70% • 75% • 80% • 85% • 90% • 95% • 100% 3′ rest after each sprint ? WOD 3′ AMRAP 20m sprint +…
HOME-WOD 15 – 05.04.2020 ? Warm up 15′ run + arm rotations ? WOD for Time“ZACHARY TELLIER” 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats Keep a steady pace–a good strategy for…
RE-DO: HOME-WOD 15 vom 05.04.2020 ?? Warm up: run @ easy pace 10’ • arm rotations ?? WOD: for time • 10 burpees • 10 burpees • 25 push ups • 10 burpees • 25 push ups • 50 lunges • 10 burpees • 25 push ups • 50 lunges • 100 sit ups •…
Home-Wod 14 – 04.04.2020 ? Warm up 3 Rounds for quality 5/5 lunges + open inside 10 plank to push up 5/5 lunges + open outside 30″ deep goblet squat hold ? WOD AMRAP 10′ 10 squats 9 db snatches right – 22,5/15kg 10 push ups 9 db snatches left – 22,5/15kg ?Cooldown – 3…
RE-DO HOME-WOD 13 vom 03.04.2020 ?? Strength: 5 rounds • 5 tempo push ups (3/3/1) ?? WOD: 30’ run • 50 step ups • 50 squats ?? Tabata: calf raises / sit ups
HOME-WOD 13 – 03.04.2020 ? Strength: 5 Rounds 5 Tempo Push ups (3/3/1) ?WOD: 30 min Run 50 Step ups 50 Squats ?Tabata: Calf Raises / Sit ups Hier geht’s zum Video: HOME-WOD 13
Home-Wod 12 – 01.04.2020 ? Warm up Roxanne (1 Burpee bei jedem Roxanne) ? Cardiotraining 10x 1min 20sec Trippeln 20sec high knees 10sec high jumps 10sec Rest ? WOD: for Time Pyramide 1to10to1 1 Burpee 2 Situps 3 Air Squats Dann 2 Burpees 4 Situps 6 Air Squats Dann 3 Burpees 6 Situps 9 Squats…
