HOME WOD KW47

MITTWOCH 24/11/2021


5-10‘ Warm Up & Mobility by yourself!


METCON


A: 2‘ AMRAP

20 Alt. DB/KB-Snatches

Max HSPUs/Handstand Hold


1‘ rest


B: 10‘ AMRAP

5 Chin Ups or 10 Ring/TRX rows

5 DB-Bench/Floor Press


3-4‘ rest


C: TABATA

Seated Knee Tucks

(8 x 20‘‘ work/10‘‘ rest)



DONNERSTAG 25/11/2021


5-10‘ Warm Up & Mobility by yourself!


STRENGTH


A: 4 super sets

10-12 DB-Split Squats on each leg

12-15 T2B or V-Ups

90‘‘ rest betw sets!


B: 4 super sets

10-12 Single DB-Bicep Curps

10-12 Single DB-Tricep Extensions


WORKOUT


Accumulate 5‘ of DB-Russian Twists

*every time you break, stop your timer and do 10-15 Push Ups



FREITAG 26/11/2021


5-10‘ Warm Up & Mobility by yourself!


STRENGTH


3 super sets


8-10 Standing Arnold Presses right arm

8-10 Standing Arnold Presses left arm

75 Double unders


Try to get the Double Unders unbroken!


WORKOUT


How far can you go?


Every 60‘‘ for 2 RNDs

4 Double DB-Snatches

4 Burpees

4 Air Squats


Immediately into:


Every 60‘‘ for 2 RNDs

5 Double DB-Snatches

5 Burpees

5 Air Squats


Immediately into:


Every 60‘‘ for 2 RNDs

6 Double DB-Snatches

6 Burpees

6 Air Squats


*keep adding 1 rep every 2 RNDs until you fail.



SAMSTAG 27/11/2021


WEEKEND CHALLENGE


As fast as possible with quality reps:


10-9-8-7-6-5-4-3-2-1

Strict Pull Ups


20-18-16-14-12-10-8-6-4-2

Push Ups


30-27-24-21-18-15-12-9-6-3

Sit Ups


*you do 10 Pull Ups, 20 Push Ups 30 Sit Ups.. then 9 Pull Ups, 18 Push ups, 27 Sit Ups and so on..