Home WOD - 14.01.21

Live Zoom WOD: 19:00 Uhr


Warm Up

3 rounds

50 Jumping Jack

10 Burpee

10 Push Ups

10 Good Morning

10 Air Squat


Full Kit

Workout


A: 8 Min AMRAP


4 Strict pull-ups OR 8 bent over row

6 Clapping push-ups

8 Box Dips


Then:


-5 Minute Rest-


Then:


6 Rounds For Time:


12 Goblet squats

12 Weighted Good Morning

24 Bicep Curl

https://youtu.be/6Vq_5DJKPcI

* kb/DB or barbell


Accessory

5 Total minutes of front and side planks


Limited Kit

Workout


A: 8 Min AMRAP


8 bent over row

6 Clapping push-ups

8 🪑 Dips


Then:


-5 Minute Rest-


Then:


6 Rounds For Time:


12 Goblet squats

12 Weighted Good Morning

24 Bicep Curl


* kb/DB or barbell


Accessory

5 Total minutes of front and side planks


No Kit

Workout


A: 8 Min AMRAP


8 Bag 💼 bent over row

6 Clapping push-ups

8 🪑 Dips


Then:


-5 Minute Rest-


Then:


6 Rounds For Time:


12 Goblet squats

12 Weighted Good Morning

12 single arm Bicep Curl L*

12 single arm Bicep Curl R*


* Use a Bag for the Curls

https://youtu.be/a3InFTQWaQw



Accessory

5 Total minutes of front and side planks

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