Home WOD - Fr 15.01.21

Aktualisiert: Jan 16


Gerne begrüsse einen weiteren Coach in unserem Team. Herzlich willkommen Noemia. 🙌🏼🎉



Warmup

3×5m each:

​a. high knees

b. butt kicks

​c. broad jump

​d. Bear Walk

​e. Worm Walk

​f. Crab Walk


-3 minute rest-


10×5m push up walk

(Step/Pushup/Step/Pushup usw...

Walk back recovery


Full Kit

Workout


100 Push press, 50/30kg

100 Front Rack Lunge, 50/30kg*

100 Push ups


Break up however you want

* -> split squat 50L/50R


Accessory

50 V-Up

40 Superman Rock

30 V-Ups

20 Superman Rock

10 V- Ups


Limited Kit

Workout


100 DB/KB Push Press

100 Romanian Split Squat

100 Push ups


Break up however you want

* -> split squat 50L/50R

* -> use 1or2 DB or KB


Accessory

50 V-Up

40 Superman Rock

30 V-Ups

20 Superman Rock

10 V- Ups


No Kit

Workout


100 Bag Push Press

100 Romanian Split Squat w. Bag

100 Push ups


Break up however you want

* -> split squat 50L/50R


Accessory

50 V-Up

40 Superman Rock

30 V-Ups

20 Superman Rock

10 V- Ups

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