CrossFit Bielefeld – Home Wod
Home WOD #116 (Time)
Warm Up:
400m run/ 2min of Single Under
then:
4 Rounds:
5 Froggers
10 Dog-Birds /side
10 Hollow Rocks
Strength:
Tempo Deadlifts with KB/DB/Barbell
E3MOM12
10 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.
Barbell:
https://www.youtube.com/watch?v=BZes_tlBer4
Kettlebell:
https://www.youtube.com/watch?v=TCHDRVpJwtk
If there is no equipment do:
E2MOM12
4 Towel Deadlifts hold for 3-5sec each
Towel Deadlift:
https://www.youtube.com/watch?v=VYdAqlCWdbk
Accessory:
Good Mornings
3×10, work up in weight if possible
Barbell:
https://www.youtube.com/watch?v=2q7J1ME0WCY
Dumbbell:
https://www.youtube.com/watch?v=2q7J1ME0WCY
Metcon: For time:
Split the reps as you like. Can be done in any order.
1oo Pull-Ups
100 Push Ups
100 Sit Ups
100 Air Squats