Home WOD #149

CrossFit Bielefeld – Home Wod

Home WOD #149 (Time)

Warm-Up:

Amrap 7: Climb the ladder for quality:

1 No Push Up Burpee

1 Hollow Rock

1 Backstep Lunge/side

2/2/2 ; 3/3/3 ; and so on.

Then:

5 Dive Bomber

10 Russian Baby Maker

Pulling Strength:

Accumulate 50 Bent over Row at a challenging weight. Every time you break perform 5 Supermans. You can use any object that you have. Dumbbell, Barbell or Dumbbell. Ring Rows are also okay.

Pick a weight that allows you to perfrom 8-12 reps at a time.

Metcon: Memorial WOD ‚JOHN LEWIS‘

RX:

2 Rounds of:

21 Push Ups

40 Sit Ups

Directly Into:

80 Walking Lunges (40/40)

Then 7 Rounds of:

17 Air Squats

7 Burpees

directly into:

80 Box Step Ups

RX+:

For Time:

2 Rounds of:

21 Push Ups

40 Sit Ups

Directly into:

80 Overhead Walking Lunges (22,5/15)

Then:

7 Rounds of:

17 Air Squats

20 Double Under

Into:

80 Weighted Box Step ups (22,5/15)