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HomeWOD 11.05.20 - 21.05.20

Donnerstag, 21.05.2020

Run (Jog) 5 km

Yoga

Mittwoch, 20.05.2020

3 rounds for time of:

20 AbMat Sit-ups, 15 lbs
Right Side Plank, 1 min
Left Side Plank, 1 min
10 Dumbbell Bent Over Lateral Raises, 10 lbs

Dienstag, 19.05.2020

5 rounds, 1 min per station, of:

Dumbbell Thruster
Dumbbell Sumo Squat To Curl
Plank Hold
Rest 1 min

Montag, 18.05.2020

Every 1 min for 20 mins, alternating between:

Weighted Wall Sit
Swimming
V Sit Hold
Bent Over Row

Sonntag, 17.05.2020

For time:

Walking Lunge, 100 m
100 Push-ups
100 Medicine Ball Cleans, 20/14 lbs
100 Pull-ups
Walking Lunge, 100 m

Samstag, 16.05.2020

Low to moderate cardio.

The time you played a sport outside of CrossFit.

Yoga

Freitag, 15.05.2020

3 rounds for time of:

50 Double Unders
40 Sit-up (standard)s
30 Medicine Ball Cleans, 20/14 lbs
20 Pull-ups
10 Handstand Push Ups

Donnerstag, 14.05.2020

BIKE RIDE

YOGA

Mittwoch, 13.05.2020

Complete as many rounds as possible in 15 mins of:

10 Dumbell Power Snatch (Right Arm)s, 25/15 kg
10 Db Overhead Walking Lunge (One Arm R)s, 25/15 kg
10 Toes-to-bars
10 Dumbell Power Snatch (Left Arm)s, 25/15 kg
10 Db Overhead Walking Lunge (One Arm L)s, 25/15 kg
10 Burpees

Dienstag, 12.05.2020

A. 5 rounds, 1 min per station, for reps:

Dumbbell Deadlift, pick load
Push-up

B. SLIPS

For quality:

Scales
L-Sits
Handstands
Planks
Stretching

Montag, 11.05.2020

Complete as many rounds as possible in 15 mins of:

15 Russian Kettlebell Swings, pick load
12 Alternating Pistols
9 Strict Push-ups