Warm up: 1 min. each station for 3 sets: Hamstring pulses 30“ each side Good mornings reverse Lunge/Air Squat complex Yoga push ups A. „Support your local box fundraiser“ WOD 3: 50 DB deadlift 50 ab mat sit ups 50 box step ups...
Read moreRest Day, 18.04.2020
Home WOD, 17.04.2020
Warm up: 20/20 leg swings 20/20 lateral leg swings 10 ground to sky reaches 30“ twisted pec stretch each side 30“ perfect stretch each side then AMRAP 5 5 down ups 5/5 lunges 5 air squats 5 scapular push ups A. „Zachery Tellier“ For time: 10...
Read moreHome WOD, 16.04.2020
Warm up: 3 rounds: 30 sec. each side Ankle pulses 30 sec. Squat rocks 30 sec. each side Hawaiian squats A. EMOM 12 odd: 3/3 Weighted pistols even: Plank pull through Scaling options for pistols: 1: from bench or chair 2: from split squat bottom...
Read moreHome WOD, 15.04.2020
Warm up: 2 rounds: 10/10 pass throughs 10/10 halos 10/10 strict press 30 sec butterfly stretch 30 sec. wrist stretch 30 sec. t-spine pulses A. EMOM 12 odd: 3 narrow grip tempo OH Squats 3211 even: 5/5 three point single arm bent over row B. For...
Read moreHome WOD, 14.04.2020
Warm up 2 sets of 30“on/10“off Mountain climber Bicycles Right arm shoulder taps Left arm shoulder taps Inch worm Superman hold bottom of the squat hold A. EMOM 20 30″ right arm fwd. push up 30″ left arm fwd. push up 30“ alt. Single...
Read moreHome WOD, 13.04.2020
Warm up 2 rounds 10 arm circles each direction 30 sec. backbag romanian Deadlifts 30 sec. wall squat 30 sec. walkouts A. EMOM 10 1: 10/10 single leg Romanian DL with Backbag 1: 20“ birddog hold per side B. 5 rounds of 5 push ups 10 situps 15...
Read moreHome WOD, 12.04.2020
Warm Up: joint mobility (siehe video) then 45″ Jumping Jacks + 5 inchworm (5-4-3-2-1 push ups) then 3 rounds 30″/15″ plate hops burpee jump backs ellbow jacks A. „support your local box“ WOD 2 100 DUs 21 Burpees 75...
Read more11.04.2020
Rest Day!!!
Read moreHome WOD, 10.04.2020
Warm up: EMOM 9 8-10 alternating perfect stretch 8-10 inchworm no push ups 8-10 down/ups A. 4 rounds of: 10 weighted v-ups 15 hollow rocks 20 superman raises B. In a 30 min. TimeCap complete (with vest if available) Buy in: 100 Air Squats 50...
Read moreHome WOD, 09.04.2020
Warm up: Mobility 10 Cat/Cows 10 Toe touches in pike 30 sec. twisted pec stretch 10 narrow grip overhead raises (lying on stomach) 10 passthroughs lying on stomach 10 passthroughs 10 narrow grip overhead squats then 2 rounds of 45“on/15“off High...
Read moreHome WOD, 08.04.2020
Warm up: 60 sec. isometric dead bug hold 60 sec. each side: lateral leg raise hold 60 sec. each side: curtsy squats 60 sec. fire hydrant hold 60 sec. per side twisted pec. stretch 60 sec. reverse snow angels A. 5 Sets of 8 Backbag tempo back...
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