At home WOD
Warm Up
I) 400m Run /
2 Min AMRAP: -10x Jumping Jack -10x Buttkicks -10x Airsquat
II) 20/10 x 3
– Legswings
– Squat Jumps
– D.Dog-Cobra
Movement prep
1,2,3,4,5 x
– Box Jump / Tuck Jump
– Wallball / Odd Object Thruster
WOD
„Kelly“ after curfew
5 Rounds
400m Run / Jumping Jacks
30x Box Jump / Tuck Jump
30x Wallball / Odd Object Thruster
Cool down
3 Min easy Jogging
1 Min each
– Pigeon Stretch (L/R)
– Hurdler Stretch (L/R)
– Low Back Stretch (L/R)
Running WOD
Warm Up
5 Min easy Jogging
3 Rounds
– 20m Buttkicks
– 20m High Knees
– 20m Karaoke Drill
5 Min Dynamic Stretching
Hill Sprints / Sprints
5 Sets
60 Sec Sprint
60 Sec Rest
5 Min Rest
2 Sets
2 Min Sprint
4 Min Rest