Home WOD - So 17.01.21



Warmup

3-5min monostructural activity

(skip rope, ride a bike, row, pull a sled) -Then- 2 Rounds 10 Arm Circe L+R 10 push-up (from knees if needed) 10 Alternating v-up sit-up (each leg)


Full Kit


Workout 20 min emom alternating between 12 Alternating dumbbell bicep curl

(6 each arm), pick weight 7 Weighted hanging knee raise, pick weight


Accessory

3 Rounds: 30 Double DB reverse lunges, 22.5/15kg -Rest 1 min- 30 Double DB straight leg deadlifts, pick weight -Rest 2 min-


Limited Equipment


Workout 20 min emom alternating between 12 Alternating DB/KB bicep curl

(6 each arm), pick weight 7 V-Up


Accessory

3 Rounds: 30 Double DB/KB reverse lunges, 22.5/15kg -Rest 1 min- 30 Double DB/KB straight leg deadlifts, pick weight -Rest 2 min-


if you have only 1 DB or Kb its fine


No Equipment



Workout 20 min emom alternating between 12 Bag bicep curl, rx Ikea - sc Coop/Migros

(6 each arm), pick weight 7 V-Up


Accessory

3 Rounds: 30 Bag Front Rack reverse lunges -Rest 1 min- 30 Bag straight leg deadlifts, -Rest 2 min-


*rx Ikea - sc Coop/Migros




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