At home WOD
Warm Up
I) 5 Min AMRAP
10 reps each, 10x Jumpinmg Jack after each exercise
– Groiners + D.Dog
– Scapula Pushup
– Wallslides
– Airsquats
II) 20/10, 1 Rounds
– Handstand Hold / Pike Stretch
– Support on rings (top) / Support on chair (top)
– Support on rings /bottom) / Support on chair (bottom)
WOD
„JT“ 21 – 15 – 9
– Handstand Pushup / Pike Pushup
– Ring Dip / Chair Dip
– Pushup
Cool down
I) 3 Min
10x Airsquat
10x Bearhug
10x Airsquat
10x Shoulder Circles
II) 1 Min each
– Triceps stretch (L/R)
– Lying Chest stretch (L/R)
– Neck stretch (L/R)
Running WOD
Warm Up
3 Rounds
20m High Knees
20m Buttkicks
20m Karaoke Drill
60 Min Run
(goal is to increase pace every 10 Min)