Home WOD - Di 05.01.21

Wait till the end!!! 不不不


Full Kit

5 rounds for time


50 x DU's

50ft Front rack walking lunges*

12 x Burpees over bar/DBs


*If you can not perform walking lunges due to space, perform 20 x Alternating forward stepping lunges


Barbell weight: 50/35kg

DB weight: 2x22.5/15kg


Limited Kit

5 rounds for time


50 x DU's/65 x Jumping jacks

75ft Goblet walking lunges*

12 x Burpees over bar/DBs


*If you can not perform walking lunges due to space, perform 30 x Alternating forward stepping lunges


DB weight: 22.5/15kg

KB weight: 24/16kg


No Kit

5 rounds for time


65 x Jumping jacks

100ft walking lunges

12 x Burpees tuck jumps


*If you can not perform walking lunges due to space, perform 40 x Alternating forward stepping lunges


Barbell weight: 50/35kg

DB weight: 2x22.5/15kg

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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

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