Home WOD #117

CrossFit Bielefeld – Home Wod

Single Arm Dumbell Press

Shoulder Press

Home WOD #117 (Time)

Warm-Up:

EMOMx12:

Min1: 30 Jumping Jacks

Min2: 20 Shoulder Taps (10/10)

Min3: 10 Froggers

Min4: 5 Pike Push Ups

Strength:

Shoulder Press:

E3MOM12

4×10

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:

4×14 Push Ups // Rest as needed and weighted if to easy with only Body weight:

Acessory:

EMOM8: 4-8 Kipping HSPU

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

Metcon:

3 Rounds for time:

21-15-9

Jumping Squats

Bar/Bottlefacing Burpees

Work/Rest (1:1)