26 Jan 27.01.2021

ONLINE LIVE HOME WOD

1. Conditioning
“SOLITARY CONFINEMENT”
For Max Reps
3x 6 Minutes On/ 1 Minute Off

AMRAP 6
6 Dumbbell/ Kettlebell/ Odd-Object Goblet Strict Presses
6 Dumbbell/ Kettlebell/ Odd-Object Crush Grip Bent Over Rows
12 Lateral Hops Over Dumbbell/ Kettlebell/ Odd-Object*
Rest 1 Minutes Between AMRAPs

*Neighbour friendly option: 6 Burpees

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

2. Midline Finisher
6x 30 Seconds On/ 15 Seconds Off (3 Rounds)
Side Plank Lifts (Left)
Side Plank Lifts (Right)