Home WOD #110

CrossFit Bielefeld – Home Wod

Home WOD #110 (Time)

Warm Up:

50 Jumping Jacks

50 Mountain Climber (25/25)

Then:

3 Rounds of:

10 Kang Squats ( weighted if possible )

10 Dog Birds (5/5)

10 Russian Baby Makers

Strength:

Tempo Deadlifts with KB/DB/Barbell

E3MOM12

9 Reps @31X1

( 3 seconds on the way down, hold for one second, explosive on the way up and then hold one second before going into the next rep )

Use whatever equipment you have.

If there is no equipment do:

E2MOM12

4 Towel Deadlifts hold for 3-5sec each

Accessory:

Reverse Planks

4 Rounds (0:45 on / 1:00 off )

Metcon:

„Death by Burpees“

1.Min: 5 Burpees

2.Min: 6 Burpees

3.Min: 7 Burpees and so on until failure.

Rest 3 Minutes, before going into:

3 Rounds of:

10 Push Ups

20 Sit Ups

30 Air Squats

Your score is the time of the second part. Write the number of which round you got to at Burpees in the comment section.

Kettlebell Deadlift

Deadlift