Home WOD #129

CrossFit Bielefeld – Home Wod

Shoulder Press

Single Arm Dumbell Press

Home WOD #129 (Time)

Warm-Up:

4 Rounds:

20 Lateral Hops over Bar/Bottle

10 Plank walk sideways (10 steps each direction)

5 Pike Push Ups

3 Inch Worms

Strength:

Shoulder Press:

E3MOM12

4×12

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 )

Barbell:

DB/KB:

https://www.youtube.com/watch?v=vOtmVGHp9Zc

Only Bodweight Option:

4×16 Push Ups // Rest as needed and weighted if to easy with only Body weight:

Acessory:

3x 20 Push Ups as fast as possible

Rest 1 minute in between

If Bodyweight is to easy go for Diamond Push Ups or Weighted

Metcon:

Accumulate: 75 Burpees

EMOM do 5 sit ups

Rest 3 Min

Accumulate 75 Hollow Rocks

EMOM do 10 Air Squats

RX+: 100 Burpees/EMOM 5 V-Ups

Rest 3 Min

100 Hollow Rocks /EMOM 10 Jumping Squats

You always start with the movement of the EMOM.

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