12 Jan 13.01.2021

ONLINE LIVE HOME WOD

1. Upper Body Strength
3 Supersets
8-10/ Each Side Single Arm Seated Dumbbell/ Kettlebell/ Odd- Object Shoulder Presses
8-10/ Each Side Single Arm Kettlebell/ Dumbbell/ Odd-Object Bent Over Rows
Rest 1 Minute Between Sets

2. Conditioning
„LEVELS“
AMRAP 14
8 Dumbbell/ Kettlebell/ Odd-Object Ground to Overhead
8 Push Ups

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

CAGE WOD

1. Upper Body Strength
4 Supersets
8-10/ Each Side Single Arm Seated Dumbbell/ Kettlebell Shoulder Presses
8-12 Barbell Bent Over Rows
Rest 1 Minute Between Sets

2. Conditioning
„LEVELS“
AMRAP 16
8 Plate Ground to Overhead
8 Push Ups

OPEN & PERFORMANCE: (20/15)
FITNESS: (15/10)