06 Apr 07.04.2021

ONLINE HOME WOD

1. Strength
3 Sets
8-10 Tempo Goblet Squats *Tempo: 22X1
– 10 Seconds Rest –
10-12 (Each Side) Single Leg Glute Bridges*
*Optional: Weighted

Rest 1 Minute Between Sets

2. Conditioning
„RUN“
5 Rounds For Time
21 Crush Grip Dumbbell/ Kettlebell/ Odd-Object Thruster
15 Burpees

TIMECAP: 14 Minutes

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

CAGE WOD

1. Thruster
On the 1:45 x 6
3 Thruster
*Build to a Heavy Set For Today

2. Conditioning
„RUN“
4 Rounds For Time
21 Thruster
15 Burpees

TIMECAP: 13 Minutes

OPEN: (40/30)
PERFORMANCE: (35/25)
FITNESS: (30/20)