Home WOD #105

CrossFit Bielefeld – Home Wod

Home WOD #105 (AMRAP – Reps)

Warm-Up:

4 Rounds:

20 Lateral Hops over Bar/Bottle

10 Plank walk sideways (10 steps each direction)

5 Pike Push Ups

3 Inch Worms

Strength:

Shoulder Press:

E3MOM12

4×8

work up to your working weight and then stay the same for all 4 sets.

Use whatever you have Barbell, Kettlebell or Dumbbell ( each arm, if no Barbell )

Barbell:

DB/KB:

https://www.youtube.com/watch?v=vOtmVGHp9Zc

Only Bodweight Option:

4×12 Push Ups // Rest as needed and weighted if to easy with only Body weight:

Acessory:

EMOM8: 6-15 Push Ups

Pick a number with which you can complete all sets. Try to stay consistent. Quality over quantity.

Metcon:

4 Rounds

2:30 on / 1:00 off:

3 Wall walks

Round 1 and 3: Amrap Hollow Rocks

Round 2 and 4: Amrap Bar/Bottle Facing Burpees

Rx+: 15m HSW

Shoulder Press

Single Arm Dumbell Press