Home WOD - Mi 20.01.21

Warmup

5 min of Single Unders

or

3 min of Jumping Jack

-Then-

2 Rounds

10 Ring row OR dumbbell/barbell/bag bent over row

10 Sit-up

10 Push-up


Full Kit

Workout

8 Rounds

5 Bent over barbell row, pick weight

-Rest 15s-

10 Bent over dumbbell reverse fly, pick weight

-Rest 15s-

30 Banded lat pull-down

-Rest 1 min-


Accessory

4 Rounds

40 Banded bicep curl

5 Concentration curl, pick weight (each arm)

30s Weighted wall sit – place weight in lap

-Rest 2 min between rounds-


Limited Kit

Workout

8 Rounds

5 Single or Double Arm Bent over KB/DB row

-Rest 15s-

10 Single or Double DB/KB reverse fly,

-Rest 15s-

30 Floor or Bench Pull Over

-Rest 1 min-

Accessory

4 Rounds

40 bicep curl

5 Concentratione curl, pick weight (each arm)

30s Weighted wall sit – place weight in lap

-Rest 2 min between rounds-


No Kit

Workout

8 Rounds

5 Bent over Bag row

-Rest 15s-

10 reverse fly with 2 light bags

-Rest 15s-

30 Floor or Bench Pull Over with light bag

-Rest 1 min-

Accessory

4 Rounds

40 bicep curl

5 Concentratione curl, pick weight (each arm)

30s Weighted wall sit – place weight in lap

-Rest 2 min between rounds-


* go with a bag






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