At home WOD
Warm Up
5 Min AMRAP
5x D.Dog-Cobra
10x Airsquats
5x Scapula Pushup
10x Forward Rotation Lunge
Movement prep
20/10 x 2
– „Swimmer“
– Hollow Hold
– Handrelease Pushup
– Backpack* Squat
– Backpack* Forward Lunge
(*: or use the prescribed DB if you have it or substitude with what you have)
WOD
„United in movement WOD 3“
20 Min AMRAP
20x Handrelease Pushup
30x Weighted Squat
40x Handrelease Pushup
50x Weighted Forward Lunges
60x Handrelease Pushup
70x Suitcase Deadlift
Cool down
2 Min
10x Bearhug while jogging
10x Windmils
1 Min each
– Lying Chest Stretch (L/R)
– Figure 4 Stretch (L/R)
Running WOD
60 Min Run
(every 10 Min increase pace)