31/7 CF Lund Home WOD
The Daily WOD
Warmup
A: Dynamic Warmup – Ulrik helms
B: General warmup
2 Rounds of:
10 KB swings
10 Pushups
10 Scorpions

Conditioning

A couple of different version depending on if you are alone or have a couple of buddys that can join you.
”Kjäll” is designed as a teamworkout but can be tweaked to a shorter individual workout.

Adpt the movements to waht you have at home, if you dont have a kettlebell a DB or a weighted rucksack works just fine.

”Kjäll”
Amrap 45 (In Teams of 3)
Buy-in
2400m run*
210 Gobletsquats
Then Amrap remaining time
57 Burpees
57 Goodmornings
57 KB swings
*alternate every 200m run

Individual version
Amrap 20min
Buy-in:
800m run
70 Goblet squats
then in remaining time
30 Burpees
30 Goodmornings
30 KB swings