09 Jan 10.01.2021

ONLINE LIVE HOME WOD

1. Holds (Primer)
EMOM x 6 (3 Rounds)
1: 30-40 Seconds Handstand Hold
2: 30 Seconds Arch Rocks

2. Strength Conditioning
„In The Living Room“
EMOM x 20 (4 Rounds)
1: 8-10/ Each Side Single Leg Romanian Deadlifts
2: 20 Seconds/ Each Side Dumbbell/ Kettlebell/ Odd-Object Side Bends
3: 25 Seconds/ Each Side Single Leg Towel Hamstring Slides
4: Walkouts
5: Rest

CAGE WOD

1. Strength Conditioning
„In The Barn“
For Max Reps
EMOM x 28
1: Double Kettlebell/Dumbbell Front Rack Hold
2: Plate Pull Throughs
3: D-Ball Over Shoulder
4: Rest

*Start at different „stations“ in your cage!

OPEN: KB (24/20) or DB (25/20) / D- Ball (50/30)
PERFORMANCE: KB (20/16) or DB (22,5/15) / D-Ball (30/20)
FITNESS: KB (16/12) or DB (15/10) / D-Ball (20/15)