31/12/2020
QUARANTINE WOD DAY 431 . 3 ROUNDS OF10 kneeling side plank with hip abduction8 bird dog8 Y-T-A2 . for time20-16-12-8-4 reps ofalternative db snatches,jump squatspush ups3 . 3 rounds of8 weighted step up15 chair dips10-15 biceps curl
30/12/2020
QUARANTINE WOD DAY 421 . 5 rounds 5 ups and downs 7 push-ups 9 air squats2 . every 1,5 min x 715 kb swings15 kb goblet thrusters3 . 3 rounds of20 sec l-sit16 chair step up with a kb8 db renegade rows each
29/12/2020
QUARANTINE WOD DAY 411 . 3 rounds 10 alternating lunges with broomstick pass throughs 10 broomstick OH squats 10 broomstick bend over shoulder press behind the neck2 . 8 min amrap4 db front squats + 4 push press + 8 db clean right
28/12/2020
QUARANTINE WOD DAY 401 . 3 rounds 30” sec jock on the spot 10 prison squat to alternating crunch 10 hollow rock 10 superman rock2 . for timeFor time 12-10-8-6-4-2 of DB alternating cluster and burpees*cluster: squat clean to thrusterthen rest 3 min and 20-16-12-8-4 DB Goblet lunges
26/12/2020
RUN 5 KM FOR TIME
25/12/2020
MERRY CHRISTMAS!
24/12/2020
QUARANTINE WOD DAY 381 . 3 rounds of1 min plank8 side plank with leg abduction8 birddog2 . 11 min amrap7 db squat clean each hand7 db snatches each hand7 db push press each hand3 . 3 x 4 turkish get
23/12/2020
QUARANTINE WOD DAY 381 . 3 rounds of20 jumping jacks / 30 jumps rope40 mountain climbers30 sec superman hold30 sec hollow hold2 . for time100 squats80 push ups60 db snatches40 burpees3 . 3 sets 10-15 repsbiceps & triceps overhead extensions
22/12/2020
QUARANTINE WOD DAY 371 . 3 rounds of15 bridges8 side plank with reach through10 Deadbugs2 . e4mom x 48 kb snatches + 8 kb front squats + 8 kb clean + 8 reverse lunges, each side3 . 3 rounds of10-15
21/12/2020
QUARANTINE WOD DAY 361 . 3 rounds of15 jumping jacks10 sit outs10 up & down planks8 ups & downs2 . 6 min amrap1-1, 2-2, 3-3, 4-4
