13 Jan 14.01.2021

ONLINE LIVE HOME WOD 

1. Strength
EMOM x 12 (4 Rounds)
1: 10-12 Dumbbell/ Kettlebell/ Odd-Object
Front Loaded Good Mornings *Tempo: Slow & Controlled
2: 20-30 Seconds/ Each Side Kettlebell / Dumbbell/ Odd-Object Side Bends
3: Rest

2. Conditioning
„Something Good“
For Time
120 Single Arm Dumbbell/ Kettlebell Front Squats/ 120 Odd-Object Goblet Squats
*On the Minute: 10 Sit-Ups

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

*TIMECAP: 15 MINUTES

CAGE WOD

1. Strength
EMOM x 12 (4 Rounds)
1: 30-40 Seconds Banded Good Mornings *Tempo: Slow & Controlled
2: 20-30 Seconds/ Each Side Kettlebell / Dumbbell Side Bends
3: Rest

2. Conditioning
„Pull Something“
For Time
200 Single Arm Dumbbell/ Kettlebell Deadlifts
*On the Minute 10 Lateral Hops Over Dumbbell/ Kettlebell

OPEN: Dumbbell (30/22,5) / Kettlebell (32/24)
PERFORMANCE: Dumbbell (22,5 /15) / Kettlebell (24/16)
FITNESS: Dumbbell (15/10) / Kettlebell (16/12)

*TIMECAP: 18 MINUTES