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...
Read moreHome WOD, 07.04.2020
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...
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