Home WOD #122

CrossFit Bielefeld – Home Wod

Home WOD #122 (Time)

Warm Up:

100 Single Under

Then:

3 Rounds of:

10 Walkouts to Plank + Push Up

10 Supermans

10 Dog-Birds (5/5)

10 Hollow Rocks

Strength:

Tempo Deadlifts with KB/DB/Barbell

E3MOM12

11 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:

Reverse Plank

4 Rounds (1:00 on / 1:00 off )

https://www.youtube.com/watch?v=YVuPJHly9cY

Metcon: For time:

For time working :30 on / :30 off

75 Mountain Climber

50 Push Ups

75 Mountain Climber

50 Sit Ups

75 Mountain Climber

Kettlebell Deadlift

2: Deadlift