Home WOD #115

CrossFit Bielefeld – Home Wod

2: Home WOD #115 (Time)

Warm Up:

EMOMx12:

:40 on / :20 off

1. Step back lunges

2. Jumping Jacks

3. No Push Up Burpees

Then work up to a starting weight.

Strength:

Goblet Squats

E2MOM for 7 Sets:

4 Goblet Squats @44X1

(4 seconds on the way down, 4s active pause, explosive on the way up and 1 sec before going down into the next rep)

The weight stays the same for all sets.

Use whatever you have:

Kettlebell, Dumbbell, Barbell (FSQ) or any heavy object

Goblet Squat:

https://www.youtube.com/watch?v=e3aI51PI_SQ

Front Squat:

https://www.youtube.com/watch?v=U-vhmgKD_qM

Accessory:

Accumulate 100 Glute Bridges, after every 10th rep hold for :10.

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

Metcon:

Buy in: 100 DU

10 Rounds of:

2 Burpees to target

4 Push Ups

6 Sit Ups

8 Jumping Lunges (4/4)

Buy out: 100 DU

RX+:

4 Burpees to target

6 Push Ups

8 Sit Ups

10 Jumping Lunges (4/4)

1: Goblet Squat