At home WOD
Warm Up
5 Min AMRAP
10x Shoulder Circles
10x Airsquat
10x Hollow Rock
Movement prep
4 Rounds, 30/30 Work/Rest Interval
(finish 4 r. per exercise before moving to next ex.)
– Shoulder Opener in pike / on wall
– Shoulder Shrugs in pike / on wall
– Single Leg Lifts in pike / on wall
– Shoulder Taps in pike / on wall
Skill
10-20 Min Handstandwalk Practice
(this is the main part. Focus on those 10-20 Min!)
WOD
„Schnell&Simpel“: Stability
2 Rounds
20 Sec Flutter Kicks
20 Sec V-Ups
20 Sec Hollow Hold
20 Sec Single Leg Glutebridge (L)
20 Sec Reverse Hollow Drill
20 Sec Single Leg Glutebridge (R)
20 Sec Reverse Hollow Drill
60 Sec Rest
Cool down
1 Min each
– Neck Circles
– Neck Stretch
– Seal Stretch
Running WOD
Running Warm Up
8 Sets
100m Run (increase speed each set)
100m Walk
1 Set
700m afap
10 Min Rest
4 Sets, 4 Min Rest
400m Run