Home WOD - Mi 30.12.20



Full Kit

5 x Strict pull ups every 2:00 x 5

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100m DB/KB single arm suite case carry left side

100m DB/KB single arm suite case carry right side

Rest 1:00 x 3

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EMOM 10

15 second L-sit hold


If unable to do pull ups perform 3 x negative pull ups or 5 x toe supported strict pull ups


Limited Kit

10 x Ring/TRX/Bent over rows every 2:00 x 5

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100m DB/KB single arm suite case carry left side

100m DB/KB single arm suite case carry right side

Rest 1:00 x 3

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EMOM 10

15 second L-sit hold


No Kit

5 x *Table pull ups every 2:00 x 5

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20 x Side plank reach left side

20 x Side plank reach right side

Rest 1:00 x 3

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EMOM 10

15 second L-sit hold


*If you have no access to do any pull up variation, perform 20 x Hollow rocks + 20 x Arch rocks instead

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