Home WOD - Di 26.01.21




Warmup


2 Rounds not for time

30s on 10s transition

Line Hops

Spider man stretch right leg

Spider man stretch left leg

Inchworm stretch

Mountain climber

Body weight good morning

Burpee


Full Kit

A.

As many reps as possible in 3 mins of:

Double Under


B.

For Time:

30 Double DB Devils Press, 22.5/15kg


*Rest 3 min between double unders and 30 devils press.

Scale

*Substitute single unders for double unders

*Reduce weight of devils press. Can use double kettlebells if needed.


Barbell

*If you do not have dumbbells substitute a 30 x 1 burpee + 1 power snatch 95/65


Accessory

5 Rounds

10s on 30s off

L-Sit

*You can scale the L-sit by tucking 1 leg and leaving the other leg extended OR tucking both legs into a knee raise.


Limited Kit

A.

As many reps as possible in 3 mins of:

Double Under


B.

For Time:

60 Single arm DB Devils Press, 22.5/15kg


*Rest 3 min between double unders and 60 devils press.

Scale

*Substitute single unders for double unders

*Reduce weight of devils press. Can use double kettlebells if needed.


Barbell:

*If you do not have dumbbells substitute a 60 x 1 burpee + 1 power snatch 95/65


Accessory

5 Rounds

10s on 30s off

L-Sit

*You can scale the L-sit by tucking 1 leg and leaving the other leg extended OR tucking both legs into a knee raise.


No Kit

A.

As many reps as possible in 3 mins of:

Jumping Jacks


B.

For Time:

60 Double Bag Devils Press, 22.5/15kg


*Rest 3 min between double unders and 60 devils press.


If you dont have a bag:

60 V-Up to Jumping Lunges to Jumping Jack

—> 1 rep =

1 V Up

go to 2 Jumping Lunge (each leg 1)

to 1 Jumping Jack


Accessory

5 Rounds

10s on 30s off

L-Sit

*You can scale the L-sit by tucking 1 leg and leaving the other leg extended OR tucking both legs into a knee raise.





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