17 Jan 18.01.2021

ONLINE LIVE HOME WOD

1. Strength Conditioning
EMOM x 25 (5 Rounds)
1: Max Russian Dumbbell/ Kettlebell/ Odd-Object Swings
2: 40-50 Seconds Plank Hold
3: Max Chair Dips
4: 30 Seconds Side Plank Hold (Left)
5: 30 Seconds Side Plank Hold (Right)

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

2. Cool Down
1 Minute Pigeon Pose (Left)
1 Minute Pigeon Pose (Right)
1 Minute Saddle Eagle (Left)
1 Minute Saddle Eagle (Right)
1 Minute Straddle

CAGE WOD

1. Strength
3 Sets
10 /Each Side Dumbbell/ Kettlebell Single Leg Romanian Deadlifts
40-50 Seconds (Weighted) Hip Thrusts
1 Minute Rest

*TIMECAP 11

2. Strength Conditioning
EMOM x 18 (3 Rounds)
1: 40-50 Seconds Plank Hold
2: 40-50 Seconds Russian Kettlebell/ Dumbbell Swings
3-4: 30-40 Seconds (Each Side) Side Plank Hold
5-6: Max Double Kettlebell/ Dumbbell Front Rack Hold

*Weights:
Russian Kettlebell/ Dumbbell Swings
OPEN: KB (32/24); DB (25/20)
PERFORMANCE: KB (24/20); DB (22,5/15)
FITNESS: KB (20/16); DB (15/10)

Double Kettlebell/ Dumbbell Front Rack Hold
OPEN: KB (24/20) or DB (25/20)
PERFORMANCE: KB (20/16) or DB (22,5/15)
FITNESS: KB (16/12) or DB (15/10)