27 Jan 28.01.2021

ONLINE LIVE HOME WOD

1. Strength
EMOM x 12 (3 Rounds)
1: 8-12 Single Arm Dumbbell/ Kettlebell/ Odd-Object Suitcase Split Squats (Right Side)
2: 30 Seconds (Weighted) Single Leg Glute Bridge Hold (Right Side)
3: 8-12 Single Arm Dumbbell/ Kettlebell/ Odd-Object Suitcase Split Squats (Left Side)
4: 30 Seconds (Weighted) Single Leg Glute Bridge Hold (Left Side)

2. Conditioning
„Sculptural“
AMRAP 14
12 Alternating Dumbbell/ Kettlebell/ Odd-Object Goblet Cossack Squats
12 Hollow Rocks
24 Alternating Shoulder Taps
12 Hollow Rocks

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