At home WOD
Warm Up
2 Rounds
10x 90°-90°-Drill
5x D.Dog-Cobra
10x Airsquat
10x Scapula Pushup
Movement prep
30/10 x 3
– wlk. Goodmorning
– Deadbug
– Explosive Hip extension
– HSPU Slow Descent
Skill
Odd Object Clean
WOD
12 Min AMRAP
– Clean + 1,2,3…x Squat (Odd Object)
– 1,2,3…x HSPU / Pike PU / Pushup
– 10+10x Single Arm Body Row
Cool Down
2 Rounds
10x Cat Camel
10x Shoulder Circles
10x Neck Circles
1 Min each
– Neck Stretch
– Upper Back Stretch
– Child Pose
„Schnell&Simpel“ Kraft
10 Min AMRAP
max reps unbroken Pushups
10x Airsquat
10x Situp
10x Lunge
Running WOD
Running Warm Up
8 Sets
100m Run (jede Runde das Tempo etwas steigern)
100m walk
8 Sets, 1:2 Work:Rest
400m Run (@8RPE)
6 Sets,
300m Run Bergauf
300m Walk Bergab