At home WOD / Outdoor WOD
Warm Up
5 Min AMRAP
10x Windmill
10x Samson Lunge
5+5x Suitcase Deadlift
5+5x Single Arm Swing
Movement prep / Skill
KB Snatch Progression
Single Arm Swing – Active Shoulder!
American Swing – Deflection!
KB Snatch
WOD
15 Min AMRAP
30x KB Snatch
20x Russian Twist
10+10x KB Overhead Lunge
Cool down
1 Min each
– T-Spine Stretch
– Hip Flexor Stretch
„Schnell&Simpel“ Ausdauer
7 Min AMRAP
Burpee over Line / Object
Running WOD
„Running Warm Up“
5 Sets
100m Sprint @8RPE
1 Min Rest
5 Sets
200m Run (100m@6RPE, 100m@9RPE)
2 Min Rest
Cool down
800m easy Jogging