Monat: März 2018

20180323_WOD

Swiss Ball Crunches
  • WARMUP
    • 15 m Bear Walk
    • 20 x Pushups
    • 15 m Crab Walk
    • 20 Air Jumps
    • 15 m Burpee Broad Jumps
    • 30 x Mountain Climbers
    • 400 m Run
  • Workout I 
    • 5-10-15-20-25-30-25-20-15-10-5 m Sandbag Suicide Run
  • Workout II – 3 Rds.
    • 10 x Outside Circle Waves w/ Battle Rope
    • Squat Hold
  • Workout III – 3 Rds. w/ Swiss Ball
    • 40 Sec. Crunches
    • 20 Sec. Rest
    • 40 Sec. Pushup Hold
    • 20 Sec. Rest
    • 40 Sec. Bear Hold
  • COOLDOWN

20180314_WOD

Flow
  • WARMUP 30 Sec. Work each Set
    • Jumping Jacks
    • Air Squats
    • Lunges l+r
    • Lateral Lunges l+r
    • Stretch l+r
    • Jumping Jacks
    • Air Squats
  • BURPEE CHALLENGE: TC: 20 Min
    • 100 Burpees for time
    • Heat 1: 8 Competitors/ 8 Judges
    • Heat 2: 7 Competitors/ 7 Judges
  • WORKOUT Team-of-2, P1 works, P2 holds, than change
    • S1: 50 Climbers & Plank Hold
    • S2: 40 Air Sqauts & Squat Hold
    • S3: 30 Situps & Hollow Hold
    • S4: 20 Supermans & Arch Hold
    • S5: 10 Pushups & Pushup Hold
  • COOLDOWN