HOME-WOD 11
HOME-WOD 11 – 31.03.2020 ?Warm up: 5 Rounds 3x Inch worm & shoulder opener 3x Squat & hamstring stretch ? Strength part: 10′ plank Timecap: 15′ ? WOD AFAP 5 Rounds 15 Squat jumps 20″ dip hold incl. 5 dips 30 Mountainclimber HOME-WOD 11
Category: HOME – WOD
HOME-WOD 10
HOME-WOD 10 – 30.03.2020 ?Warm up: 3 Rounds 40 x Jumping Jacks 20 x Leg raises 10 x Squat stretch 5 x Inch worm ? WOD: Customized random happyness ? Variation of: L-Sit Hollow-hold Superman hold Handstand hold Wallsit Plank Sit ups Push ups Squat jumos Leg lever Jumping lunges Glute bridge Hier geht’s zum…
HOME-WOD 9
HOME-WOD 9 – 29.03.2020 ?Warm up: 3 Rounds 10 x Frog Bridge 10 x Squats 30 x Jumping Jacks ? Special Warm up: 4 Rounds 3 Single Leg Deadlift (each Side) ?Strength: 3 Rounds 8 x Single Leg Deadlift (each Side) ? WOD: EMOM (for as long as possible) Odd: 10 Push ups Even :…
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 8
HOME-WOD 8 – 27.03.2020 ? WARM UP ? 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 Hier geht’s zum Video: HOME-WOD 8
HOME-WOD 7
HOME-WOD 7 – 26.03.2020 ? TABATA TIME ? PLANK (one hand) FLUTTER KICKS REST 4′ GLUTE BRIDGE (banded or weight) SIT UPS REST 4′ PLANK & SLIDE BURPEES Hier geht’s zum Video: HOME-WOD 7
HOME-WOD 6
HOME-WOD 6 – 25.03.2020 ? Warm up: 5 inchworm 10 lunges each leg 20 Push up shoulder tap 30 airsquats ? Strength Circle: Pull ups Hollow Rock hold Superman hold 2 Runden Runde: 45sec pro Übung Belastung / 15sec Pause Runde: 30sec pro Übung Belastung / 15sec Pause ? Home-WOD 10′ AMRAP 5 Backpack Devilpress…
HOME-WOD 5
HOME-WOD 5 ? Active Recovery 30 – 45 min. lockeres Laufen oder 60 min. lockeres Radfahren ? Mobility (Rollern) Hier geht’s zum Video: HOME-WOD 5
HOME-WOD 3
HOME-WOD 3 ?♂️?♀️ ? WARM UP 1000m run 3′ wrist mobility 15 push up to wall walks (for quality) ? Strength Part perform 10 push ups of each set standard diamond wide grip plank to push up reverse grip (rest 1′ between sets) ? WOD – EMOM 5′ 20-30m sprint @ 75% 5′ 20-30m sprint…