At home WOD / Outdoor WOD
Warm Up
3 Rounds
10x Shoulder Circles
10x Squat into Pike
10x Glutebridge
Movement prep
3 Rounds 20/10
– Single Arm Swing (L)
– Single Arm Swing (R)
– Tempo Goblet Squat @3121
WOD
4 Rounds, 3/2 Min Interval, AMRAPs
1. R.: 20x Single Arm Snatch, 20x Goblet Squat
2. R.: 15x Single Arm Snatch, 15x Goblet Squat
3. R.: 10x Single Arm Snatch, 10x Goblet Squat
4. R.: 5x Single Arm Snatch, 5x Goblet Squat
Cool down
3 Rounds
10x Windmill
10x Jefferson Curl
1 Min each side
Figure 4 Stretch
„Schnell&Simpel“: Ausdauer
2 Rounds, 30/10 Interval
– Adv. Shoulder Taps
– Adv. Side Plank (L)
– Adv. Shoulder Taps
– Adv. Side Plank (R)
– Reverse Plank
Running WOD
2 Sets
20 Min Running @5-6RPE
4-5 Min Dynamic Stretching
Cool down
3 Min easy Jogging