#freelatics

WOD 04.01.2017: 

I) Warmup

“5 Min. Crab Walk Football”

50 Jumping Jacks

30 High Knees

20 Broad Jumps

10m Bear Walk 

II) Core: 3 Rounds of

30sec. Russian Twist 

30sec. Hollow Rock

1 Min. Plank

1 Min. rest 

III) WOD (TC 30Min.) 

50 Squats

50 SitUps

50 Burpees

40 ...

40 ...

40 ...

30

30

30

20

20

20

10

10

WOD 19.10.2016:

I) Warmup:

“Follow the Leader” 

II) Core/Skill::

a) 3 Rounds: 

“4 Position Hollow Rock” 

b) 3 Rounds: 

2x 15m Wheelbarrow

2x 3 Partner GHD’s

2x 10 Partner Floor Whiper

c) 3 Rounds: 

20sec. Hollow Rock

10sec. rest 

III) WOD

5 Min. AMRAP 

20 Situps

10 Push Ups

20 Lunges 

3 Min. AMRAP

20 Moutain Climber

10 Burpees

1 Min. AMRAP

Burpees

3 Min. AMRAP

20 Moutain Climber

10 Burpees

5 Min. AMRAP

20 Situps

10 Push Ups

WOD 23.08.2016:

I) Warmup

2 Rounds of: 

15m Bear Walk

5 Burpees

15m Duck Walk

5 Burpees

15m Crab Walk 

II) Core/Skill: 

4 Rounds of: 

30sec. Hollow Rock

30sec. Plank Hold

30sec. Handstand Hold 

III) WOD

For Time: (TC 15Min.)

50 Squats

75 Situps

100 Jumping Jacks  

50 Mountain Climber

75 Wood Chooper

100 Jumping Jacks  

50 Russian Twist

75 Burpees

100 Jumping Jacks 

Finisher: 

10 Rounds:

15sec. Hollow Rock Hold

WOD 03.08.2016:

I) Warmup: 

2 Rounds of: 

15m Bear Walk 

15 Jumping Jacks

15m Crab Walk

15 Squats

15m Duck Walk

15 Push UP to Elbow 

II) Core: 

EMOM 12:

on) 7 Romanien Deadlifts each leg

odd) 20 SitUps 

III) WOD: 

3 Rounds for Reps: 

1 Min. Swings

1 Min. Burpees

1 Min. SDHP

1 Min. Squats 

WOD 13.07.2016

I) Warmup: 

“Roxanne” 

II) Core/Cardio: 

2 Rounds of 40sec. work, 20sec. rest

Double Under

Row

Bike

Burpees

Russian Twist

III) In Teams of two (one works one round, one rest) 

10 Rounds of: 

10/7 cal row

10 Box Jump Overs

10 Burpees

then... 

30 Synchro Burpees

30 Synchro Walking Lunges

WOD 22.06.2016:

I) Warmup: 2 Rounds of: 

15m Bear Crawl

15m Lunges 

10 Burpees

10 Hollow Rocks

II) Core: 

1 Min. Plank 

2 Min. SitUps

1 Min. Mountain Climber

2 Min. Hollow Rock

1 Min. Plank Hold

III) WOD:  3 Rounds for Time (EMOM 3 Burpees):

50 Squats

40 Krebs Move

30 Lunges

20 Push Ups (HR)

10 Tuck Ups

WOD 10.06.2016:

I) Warmup:

Roxanne + Wrist Mobility 

II) Core

Core Complex: 

5 Rounds of: 

5 Hollow Rock + 5 Tuck Ups + 5 VUps + 5 Hollow Rocks 

III) WOD: 

50 G2O (Plate)

50 SitUps

50 G2O (Plate)