Home wod #177

CrossFit Bielefeld – Home Wod Home wod #177 (5 Rounds for reps) Warm Up: AMRAP 6 20 JJ´s 10 Alt. Reverse Lunge Steps 5 Burpee + Walk Out Then: :60 Downward Dog :60 Pigeon x2 Strength: Every :90 x 8 (4/4) 6 – 10 DB / KB Clean & Jerk´s Wod: EMOM x 5 1 – Sit Ups 2 – Burpees 3 – Air Squats 4 – Push Ups 5 – Rest – Every Minute For Max. Reps, Score Is Total Number Of Reps Each Round –

Home wod #175 (Core+Stabi)

CrossFit Bielefeld – Home Wod Home wod #175 (Core+Stabi) (No Measure) Warm Up: AMRAP 5 4 No Push Up Burpees 8 Air Squats 4 Push Ups 8 Sit Ups 4 Downward Dog Toe Touches Each Side Stabi: EMOM x 8 :20 Plank Hold + :10 Low Push Up Pos. Hold Wod: TABATA x 4 – Rest 1:00 Betwenn 1 – Flutter Kicks 2 – Sit Ups 3 – Russian Twists 4 – Plank

Home wod #176

CrossFit Bielefeld – Home Wod Home wod #176 (AMRAP – Rounds and Reps) Warm Up: AMRAP 5 3 Burpees 7 Air Squats 3 Walk Outs Into Push Up 7 Hollow Rocks Then: :60 Puppy Dog 10 Schwimmer Strength: EMOM x 10 (5/5) 4-6 Strict Press + 4-6 Push Press Wod: AMRAP 12 4/4 DB/KB Clean & Jerks 6 Lateral Burpees Over DB/KB 8 Goblet Squats Cool Down: :60 Twisted Cross x2 :60 Happy Baby

Home WOD #174

CrossFit Bielefeld – Home Wod Home WOD #174 (Time) Warm-UP: EMOMx9 :40 on/ :20 off 1. Hollow Hold 2. Walkout to Plank + Push Up 3. Lunges Strength: Accumulate 5min Wallsit. Every time you break, perform 10 Tuck Crunches (Elbows have to touch the knees) TC: 8 Metcon: (RX/RX+) 10 Rounds: 10 Burpees / Burpee to target 10 Air Squats / Jump Squats 10 Push Ups / Hand release Push Ups 10 Sit Ups / V-Ups TC: 30min

Home wod #175 (Core+Stabi)

CrossFit Bielefeld – Home Wod Home wod #175 (Core+Stabi) (No Measure) Warm Up: AMRAP 5 4 No Push Up Burpees 8 Air Squats 4 Push Ups 8 Sit Ups 4 Downward Dog Toe Touches Each Side Stabi: EMOM x 8 :20 Plank Hold + :10 Low Push Up Pos. Hold Wod: TABATA x 4 – Rest 1:00 Betwenn 1 – Flutter Kicks 2 – Sit Ups 3 – Russian Twists 4 – Plank

Home WOD #174

CrossFit Bielefeld – Home Wod Home WOD #174 (Time) Warm-UP: EMOMx9 :40 on/ :20 off 1. Hollow Hold 2. Walkout to Plank + Push Up 3. Lunges Strength: Accumulate 5min Wallsit. Every time you break, perform 10 Tuck Crunches (Elbows have to touch the knees) TC: 8 Metcon: (RX/RX+) 10 Rounds: 10 Burpees / Burpee to target 10 Air Squats / Jump Squats 10 Push Ups / Hand release Push Ups 10 Sit Ups / V-Ups TC: 30min