At home WOD
Warm Up
5 Min AMRAP, 10 reps each
– 90°-90°-Drill
– Airsquat
– Wallslide
– Scapula Pushup
Movement prep
20/10 x 3
– Toes to heel Rocks
/Deck-Pistol-Squat
– Tempo Oushup @ 31X1
– Scapula Table Pulls
/ Scapula Pullup
WOD, Timecap: 30 Min
Option A)
„Candy“, 5 Rounds
20x Pullup / Table Pull
40x Pushup
60x Airsquat
Option B)
„Maggie“, 5 Rounds
20x Handstand PU / Pike PU
40x Pullup
60x alt. Pistol Squat
Cool down
1 Min each
– Squat Hold on wall
– Latissimus Stretch (L/R)
– Chest Stretch (L/R)
Running WOD
55 Min easy Running
every 5 Min: 10x broad Jump