At home WOD
Warm Up
5 Min Rowing Skill / Running
Movement prep
3 Rounds 20/10 Sec Interval
– Deadbug
– alt. Single Leg Deadlifts
– Platejumps
WOD prep
10 Min to establish DL weight
/ Odd Object Deadlift Skill
WOD
„Christine“
3 Rounds
500m Row / 400m Run
12x Deadlift (BW) / Odd Object Deadlift
21x Boxjump
Cool down
– Hamstring Stretch
– Calf Stretch
– Child Pose
„Schnell&Simpel“: Ausdauer
50x Jumping Lunges / Lunges
50x Burpees
50x Airsquats
50x Sit Ups
50x Jumping Jacks
Running WOD
4 Sets
250m Run (first 50m @9RPE, 150m @5RPE, last 50m @9RPE)
3 Min Rest
4 Sets
40m Sprint (afap)
30 Sec. Rest
Cool down
3 Min easy Jogging