At home WOD

 

Warm Up
5 Min AMRAP, 1,2,3…x
– Airsquat
– Jumping Jack
– No Pushup Burpee

Movement prep
20/10 Interval, 3 Rounds
– Inchworm
– Groiners
– D.Dog-Cobra
– Toes to heel Rocks

 

WOD I
4 Rounds
20 Sec. AMRAP Squat Vertical Jumps
20 Sec. AMRAP Wallsit/ Squat Hold
20 Sec. AMRAP Airsquats
1 Min Rest

WOD II a)
Death by…
– Strict Handstandpushup/ Pike Pushup/ Pushup

5 Min Rest

WOD II b)
Tempo Handstandpushups
5 Sets, every 2 Min
5 reps @ 31X2 (Kipping allowed)

 

Cool down
1 Min each
– Pigeon Strctch (L/R)
– Heelsit
– Neck Stretch (L/R)

 

Running WOD

50 Min Run (easy pace)
every 5 Min perform 10x Broad Jump