At home WOD
Warm Up:
20/10 x 4
– Shoulder Circles (left)
– Shoulder Circles (right)
– Hollow Hold
– Arch Hold
WOD I:
Accumulate in as few sets as possible:
5 Min Handstand Hold
(Use a wall if necessary. Scale to Plank on Wall or Plank if necessary.)
WOD II:
4 Rounds
60 Sec. Slowmotion Wallclimb
(if you come down before 60 sec are over hold plank position)
60 Sec. Rest
WOD III:
4 Rounds
60 Sec. Slowmotion Bodyweight „Table Row“
(do as few reps as possible without resting in any position)
60 Sec. Rest
Cool down:
Neck Stretch for time not quality (until neck is loose again)
5-10 Min easy Cardio (run or bike)
Running WOD
Warm Up:
5-10 Min easy Jogging
3 Rounds:
10x Jumping Jack
10x High Knees
10x Samson Lunges
WOD:
6 Rounds
– 1.500m Run (@ 10k pace)
– 200m Walk