Home WOD #135

CrossFit Bielefeld – Home Wod

Shoulder Press

Single Arm Dumbell Press

Home WOD #135 (AMRAP – Reps)

Warm-Up:

3 Rounds:

10 Plank walk sideways (10 steps each direction)

10 No Push Up Burpees

5 Dive Bomber

Then:

Doorway stretch: 1min per side

Strength:

Shoulder Press:

E3MOM15

5×12

work up to your working weight and then stay the same for all 5 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:

4×20 Push Ups // Rest as needed and weighted if to easy with only Body weight:

Acessory:

4x 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:

EMOMx20:

Min1: Amrap Jumping Lunges

Min2: Amrap Sit-Ups

Min3: Amrap Burpees

Min4: Rest