Warm up: 1 min each station Jog in place Jumping Jacks Jog in place Tuck jumps Jog in place Burpee tuck jumps A. EMOM 10 odd: accumulate 20 sec. L-Sit hold even: 30 sec. reverse chinese plank B. „12 days of quarantine“ 1 = 3 burpees 2 G2OH with...
Read moreHome WOD, 06.04.2020
Warm up: 10 bear crawl fwd 10 bear crawl bwd 10 crab walks fwd 10 Grab walks bwd 10 bear rolls 5 Rounds of: 10 Hollow Rocks 10 V-ups 10 Tuck ups 10 sec. Hollow hold 1 min Rest Hero-Wod „Jason“ („Jason’s house) For Time: 100 Airsquats 5 Muscle ups...
Read moreHome WOD, 05.05.2020
Warm Up: 3 rounds 45″on/15″off shoulder taps russian baby makers strict press warrior squats then 3 rounds 5/5 DB snatch deadlift 5/5 DB snatch high pull 5/5 DB snatch A. „support your local box“ WOD 1 AMRAP 10 10 Air...
Read moreWOD, 03.03.2020
Warm Up: 3 rounds 30“on/15“off shoulder taps elbow jacks Tuck ups A. Tabata (20/10 sec.): Plank/Wall sit Tabata (20/10 sec.): High plank/Superman hold B. AMRAP 7 30 Mountain climber 20 Walking Lunges 10 Superman 5 min Rest AMRAP 7 30 Mountain...
Read moreHome WOD, 02.04.2020
Warm up: 1 round 10/10 Leg reaches 10/10 scorpions 10/10 passthroughs 10 scapula pushups 5 inch worm 10/10 windmills A. EMOM 12 1: 8-10 single arm strict press 2: single leg Romanian DL right 3: single leg Romanian DL left B. EMOM 5 10 narrow...
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