Home WOD #136

CrossFit Bielefeld – Home Wod

Basic Gymnastic Program Week 2

Warm-Up:

4 Way Wrist Mobility :30 Each

Then:

Animal Flow – 5m Each Forward & Backward

– Gorilla Jumps

– Jumping Bear Walk

– Crab Walk

– Inch Worm

Core Conditioning Complex – Complete 2-3 Rounds (No Rest Between Exercises).

– 10 Windshield Wipers (5/5)

– 10 Back Support Lifts

– 10 Side Plank Pulses (10/10)

– 10 Rainbow Makers (10/10)

– 10 Kneeling Overhead Oblique Pulses (5/5) @ 2-5 KG

– 10 Russian Twist (10/10) @ 2-5 KG

– Rest :30 – :60

Pull & Push Strength Part A – Complete 4 Rounds @ Your Own Pace:

– Scapular Ring Rows (5-5-5-5)

– Ring Rows (Feet Elevated Or On The Ground (10-8-5-3)

– Negative Bench Dips (3-8 Seconds Down) (3-5-8-10)

Pull & Push Strength Part B – Complete 4 Rounds @ Your Own Pace:

– Chin-up hold (:10-:15-:20-:25)

– Back Support Slide Throughs w./ A Hold On The Last Rep (10-8-5-3 Reps & Seconds)

– Seated DB OH Strict Press (10-8-5-3 )

Finisher Wod: EMOM9 Of Isometric Holds.

3 Rounds Of 20-30 Seconds On / 40-30 Seconds Off

– Planche Lean Hold (Ground Or Elevated)

– Hollow Hold (Tuck Or Straight Legs)

– Tuck-Sit Or L-Sit Hold

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