Home WOD #111

CrossFit Bielefeld – Home Wod

Home WOD #111 (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

4×9

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 )

Only Bodweight Option:

4×13 Push Ups // Rest as needed and weighted if to easy with only Body weight.

Acessory:

EMOM8: 6-15 Pike Push Ups

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

Metcon:

5 Rounds:

:90 on / :60 off

Round 1: 40 Jumping Lunges, then Amrap sit-ups.

Round 2: 36 Jumping Lunges, then Amrap sit-ups.

Round 3: 32 Jumping Lunges, then Amrap sit-ups.

Round 4: 28 Jumping Lunges, then Amrap sit-ups.

Round 5: 24 Jumping Lunges, then Amrap sit-ups.

Rx+: V-Ups

Shoulder Press

Single Arm Dumbell Press