Home WOD #134

CrossFit Bielefeld – Home Wod

Kettlebell Deadlift

Deadlift

Home WOD #134 (Time)

Warm Up:

50 Jumping Jacks

50 Mountain Climber (25/25)

Then:

3 Rounds of:

10 Kang Squats ( weighted if possible )

10 Dog Birds (5/5)

10 Russian Baby Makers

10 RIng Rows

Strength:

Tempo Deadlifts with KB/DB/Barbell

E3MOM15

12 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:

E2MOM15

4 Towel Deadlifts hold for 3-5sec each

Towel Deadlift:

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

Accessory:

Reverse Planks

4 Rounds (1:15 on / 0:45 off )

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

Metcon:

Mary or Easy Mary:

RX:

6 Rounds of:

5 Pike Push-Ups

10 Air Squats

15 Ring Rows

RX+:

6 Rounds of:

5 HSPU

10 Pistols (5/5)

15 Pull Ups

Break up early if necessary. Try to find a good strategy. Maybe this Saturday you get to meet the real Mary ­čśŤ