16 Feb 17.02.2021

ONLINE LIVE HOME WOD

1. Strength
4 Sets
20 Seconds Hollow Body Flutter Kicks
10 Seconds Rest
40 Seconds Plank Ups
20 Seconds Rest
60 Seconds Kettlebell/ Dumbbell/ Odd-Object Side Bends (30 Seconds Each Side)

1 Minute Rest Between Sets

2. Conditioning
„Diamond“
AMRAP 13
Ascending Ladder
1/1, 2/2, 3/3, 4/4, 5/5, (…)
Single Arm Dumbbell/ Kettlebell/ Odd-Object Push Presses
2,4,6,8, 10, (…)
Alternating Shoulder Taps

*Continue Adding (1/1) Push Press and (2) Alternating Shoulder Taps Each Round.

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