11 Feb 12.02.2021

ONLINE LIVE HOME WOD

1. Strength
9 x 30 Seconds On/ 30 Seconds Off (3 Rounds)
Pistols to Chair (Left Side) *Slow & Controlled
Elevated Glute Bridges (Weighted) *Tempo: 30X1
Pistols to Chair (Right Side) *Slow & Controlled

2. Conditioning
„GOOD“
For Max Reps
AMRAP 5 x 3
6 Single Arm Dumbbell/ Kettlebell/ Odd-Object Hang Squat Cleans
5 Burpee Step Ups

Rest 1 Minute Between AMRAPs

OPEN: DB (22,5/15); KB (24/20)
PERFORMNACE: DB (20/12,5); KB (20/16)
FITNESS: DB (15/10); KB (16/12)