At home WOD
Warm Up
I) 400m Run /
2 Min Double Under Practice
II) 4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Cuban Complex
5x Toes to heel Rocks
Movement prep
20/10
– Behind the neck Press
– Buttkicks / Double Under Practice
– Overhead Squat Hold
– Skipping / Double Under Practice
WOD
No equipment „Nancy“
5 Rounds
400m Run / 150x Double Under
15x Overheadsquat
Accessory work I
Tempo Chair Step Up
6 Sets, every 90 Sec.
10x @30X1 (+Backpack)
Accessory work II
20/10, 4 Sets
Facedown Behind the neck Press
Running WOD
5 Rounds
– 2000m Run
– 200m Recovery walk
(run at 10k pace)