16 Jan 17.01.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 9 (3 Rounds)
1: 8/8 (Weighted) Cossack Squats
2: 40-50 Seconds Wall SIt
3: Rest

2. Conditioning
„PACER“
EMOM x 16
X Air Squats
X Alternating Shoulder Taps
X Tuck Ups

OPEN: 8/8/8
PERFORMANCE: 7/8/7
FITNESS: 6/6/6

CAGE WOD

1. Strength
On the 2:30 x 5 Sets
5 Front Squats
*Tempo: 3 Seconds Down, 1 Second Hold @Bottom, Explosive Up
*Build to a Heavy Set

2. Conditioning
„Uphill“
On the 4:00 x 4 Rounds
2 Hill Runs
X Air Squats

OPEN: 40 Air Squats
PERFORMANCE: 30 Air Squats
FITNESS: 20 Air Squats