Home WOD #116

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

Kettlebell Deadlift

Deadlift