HOME WOD KW49

MONTAG 06/12/2021


NO EQUIPMENT WOD


5 x 3min. AMRAP:

3 Up Downs

6 Mountain Climbers

9 Air Squats


LOW EQUIPMENT WOD


3 Rounds, For Total Reps in 17 minute:


1 minute DB Goblet Squats

1 minute T2B/K2E or V-Ups or Single Leg V-Ups

1 minute DB Push Press

1 minute Double unders

1 minute of 10m Shuttle Sprints

1 minute Rest



DIENSTAG 07/12/2021


NO EQUIPMENT WOD


2 Rounds for time and quality:


50 Elevated Heel Air Squats

50 Table Pull-Ups/TRX Rows/Door Rows

50 Seated Knee to Chest

50 Glute Bridges

50 Push-Ups

50 Chair Dips


LOW EQUIPMENT WOD


20' EMOM:

Min. 1: 1 complex

Min. 2: 60 Double Unders


1 Complex =

3 Heavy DB Power Cleans

6 Push-Ups

9 Air Squats



MITTWOCH 08/12/2021


NO EQUIPMENT WOD


For time:


10 Burpees


10 Burpees

20 Lateral Lunges (L+R=2)


10 Burpees

20 Lateral Lunges

40 Sit-Ups


10 Burpees

20 Lateral Lunges

40 Sit-Ups

60sec. Plank

80 Russian Twists (L+R=1)


10 Burpees

20 Lateral Lunges

40 Sit-Ups

60sec. Plank

80 Russian Twists

120 Reverse Lunges (L+R=2)


LOW EQUIPMENT WOD


20' AMRAP

Buy-In:

5 Rounds:

5 Devil Press

10 T2B


In remaining time, AMRAP of:

30 Double Unders

10 Air Squats

5 T2B



DONNERSTAG 09/12/2021


NO EQUIPMENT WOD


Upper body BURNER!


Every 60sec. complete 1 Round of:

1 Wall Climb

5 Push-Ups

10 Mountain Climbers


Repeat for 10min. for beginner

Repeat for 15min. for intermediate

Repeat for 20min. for advanced

Repeat for 30min. if you just like challenges


LOW EQUIPMENT WOD


5 x 4min. AMRAP of:

400m Run

1 Complex

Max Burpees in remaining time


Rest 1min.


1 Complex =

15 DB Deadlifts

12 DB Hang Power Cleans

9 DB Push Press



FREITAG 10/12/2021


NO EQUIPMENT WOD


25min. running Clock...


50-40-30-20-10

Jumping Jacks

Chair Dips


Immediately into:


10-20-30-40-50

Straight Leg Sit-Ups

*After Each Set Complete a 1min. Plank (5 total)


Immediately into;


Max Chair Step Ups in remaining time


LOW EQUIPMENT WOD


5 RFT

100 Double Unders

15 Dumbbell Thrusters

15 Pull-Ups


SAMSTAG 11/12/2021


NO EQUIPMENT WOD


It's up to YOU to make this one hard today!


Every 60sec. complete 1 RND of:

4 Burpees

8 Air Squats

12 Russian Twists (L+R=1)


Repeat for 10min. for beginner

Repeat for 15min. for intermediate

Repeat for 20min. for advanced

Repeat for 30min. if you just like challenges


LOW EQUIPMENT WOD


For time:

30 Devil Presses

60 Dumbbell Thrusters

90 Burpees