Home WOD - 22.01.21

Warmup

5 min easy bike/row/ski erg/

-Then-

2 Rounds

10 Big arm circles forwards

30s Wrist stretch

10 Side to side arm swings


Full Kit

Workout

5 Rounds:

8 Single arm concentration curl (each arm), pick weight

-Rest 15s-

8 Reverse grip barbell curl, pick weight

-Rest 15s-

8 Dumbbell hammer curl, pick weight

-Rest 15s-

8 Underhand grip inverted row, pick weight

-Rest 15s-

20 Banded hammer curl, pick weight

-Rest 15s-

Static 90 degree plat hold 20s

-Rest 1 min-


Accessory

3 Rounds for quality

10 Weighted hanging knee raise, pick weight

1 Min plank with a weighted plate on the back, pick weight


Limited Kit

Workout

5 Rounds:

8 Single arm concentration curl (each arm), pick weight

-Rest 15s-

8 Reverse grip barbell curl, pick weight

-Rest 15s-

8 Dumbbell hammer curl, pick weight

-Rest 15s-

8 Single Arm Bent over row, pick weight

-Rest 15se-

20 Banded hammer curl, pick weight

-Rest 15s-

Static 90 degree plat hold 20s

-Rest 1 min-


* use a KB or DB for all movements. Do single arm movements if you have only 1.


Accessory

3 Rounds for quality

15 V-Ups

1 Min plank with a weighted plate on the back, pick weight


No Kit

Workout

5 Rounds:

8 Single arm concentration curl (each arm)

-Rest 15s-

8 Reverse grip curl

-Rest 15s-

8 Hammer curl

-Rest 15s-

8 Single Arm Underhand grip inverted row

-Rest 15s-

20 Banded hammer curl

-Rest 15s-

Static 90 degree plat hold 20s

-Rest 1 min-

* use a Ikea, Migros or Coop bag with some weight.

Accessory

3 Rounds for quality

10 Weighted hanging knee raise, pick weight

1 Min plank with a weighted plate on the back, pick weight






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