Home WOD - Fr 08.01.21



Full Kit

4x10 KB/DB windmills every 2:00 x 4

-

Alternating 1:30 x 10 (15 minutes)


6-8 x Pike HSPU (Floor)

4 x Negative pull ups

-

1:00 on/off x 4


Gymnastic plank hold


Limited Kit

4x10 KB/DB windmills every 2:00 x 4

-

Alternating 1:30 x 10 (15 minutes)


6-8 x Pike HSPU (Floor)

6 x Negative ring/TRX/DB rows

-

1:00 on/off x 4


Gymnastic plank hold


No Kit

4x10 *Object windmills every 2:00 x 4

-

Alternating 1:30 x 10 (15 minutes)


6-8 x Pike HSPU (Floor)

15 x Hollow rocks + 15 x Arch rocks

-

1:00 on/off x 4


Gymnastic plank hold


*Use a water bottle or any household object you're able to hold while performing the movement safely.

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