17 Feb 18.02.2021

ONLINE LIVE HOME WOD

1. Conditioning
„BOOMERANG“
For Time
30-20-10-20-30
Kettlebell/ Dumbbell/ Odd-Object Single Arm Hang Cleans
20-15-10-15-20
Jump Squats

*On the Minute Perform 5 Burpees.
*Starting With Burpees at 00:00!

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)

TC: 19 Minutes

2. Leg Finisher
8 x 30 Seconds On/ 30 Seconds Off (4 Rounds)
Single Leg Glute Bridge Switches w/ 3 Sec Hold @Top Position
(Weighted) Wall Sit

DAILY SWEAT

„50:30“
AMRAP 30
50 Kettlebell/ Dumbbell/ Odd-Object Single Arm Hang Cleans
30 Jump Squats
50 Kettlebell/ Dumbbell/ Odd-Object Russian Twists
30 Alternating Jumping Lunges
50 Kettlebell/ Dumbbell/ Odd-Object Russian Twists
30 Jump Squats
50 Kettlebell/ Dumbbell/ Odd-Object Single Arm Hang Cleans

*On the 2:00 Perform 8 Burpees
*Starting With Burpees at 00:00!

OPEN: DB (22,5/15); KB (20/16)
PERFORMNACE: DB (20/12,5); KB (16/12)
FITNESS: DB (15/10); KB (12/8)