28 Dez 29.10.2020

ONLINE LIVE HOME WOD

1.STRENGTH CONDITIONING
„From Head To Toe“
On the Minute x 20
Minute 1: 10 Single Arm Dumbbell/ Kettlebell or Odd-Object Push Presses (Each Side)
Minute 2: 15-20 Dumbbell/ Kettlebell or Odd-Object Crush Grip Bent Over Rows (Each Side)
Minute 3: 10-12 Dumbbell/ Kettlebell or Odd-Object Turkish Sit-Ups
Minute 4: Rest

2.FINISHER
AMRAP 5
Max Plank Hold

CAGE WOD

1. STRENGTH CONDITIONING
„From Head To Toe“
On the Minute x 20
Minute 1: 10-12 Single Arm Dumbbell/ Kettlebell Bent Over Rows (Each Side)
Minute 2: 10-12 Single Arm Dumbbell/Kettlebell Push Presses (Each Side)
Minute 3: 8 Lateral Box Step Ups (Each Side) *Optional: Weighted w/ Dumbbell/Kettlebell (Goblet) 
Minute 4: Rest

Weights for Bent over Rows & Push Presses
OPEN: (22,5/15) ; KB (24/20)
PERFORMANCE: (20/12,5) ; KB (20/16)
FITNESS: (15/10) ; KB (16/12)

2. UPPER BODY ACCESSORY
3-4 Sets
40 Seconds Banded Pull-Aparts
40 Seconds Alternating Shoulder Taps
30 Seconds Rest Between Sets