At home WOD
Warm Up
I) 2 Rounds
10x Scorpion
10x Samson Lunge
5x Squat Walkout
II) 2 Rounds
10x Scapula Pushup
10x Jumping Jack
10x Tabletop Pulses
10x Jumping Jack
6x Rotation Pushup
10x Jumping Jack
WOD
„Death by…“
-1x Strict Ring MU + 1,2,3…x Ring Dip
/ Dip
/Pushup
3 Min Rest
For time: „Death by…“ Rep scheme in reverse
Core Finisher
2 Rounds, 1 Min Rest in between
2x 20/10 Interval (8 Intervals total)
– Advanced Hollow (L)
– Advanced Bird Dog (L)
– Advanced Hollow (R)
– Advanced Bird Dog (R)
Cool Down
1 Min each
– Sitting Shoulder Stretch
– Lunge + Lat. Stretch
„Schnell & Simpel: Kraft“
8 Min AMRAP
1,2,3,4…x
– Pike Pushup
– Chair Dip
– Pushup on chair
10x Step Up (links)
10x Step Up (rechts)
10x Advanced Glute Bridge
Running WOD
Warm Up
5-10 Min easy Jogging
3 Rounds
10x Jumping Jack
10x High Knees
10x Lunges
Test
20 Min for max distance