At home WOD / Outdoor WOD
Warm Up
4 Min AMRAP
5x Cuban Complex
5x D.Dog-Cobra
5x Glutebridge
Movement prep
3 Rounds, 20/10 Sec Interval
– Romanian Deadlift
– High Hang High Pull
– Frontrack Mobility
– Push Press
Skill
5 Min, EMOM, 3 reps
Clean&Jerk Complex
Slow 1st Pull- High Hang Power Clean- Push Jerk+2Sec Pause @ Receiving
WOD
„Gwen“
15 – 12 – 9
Unbroken Clean&Jerk
(Timecap 12 Min, score is weight)
Home Version
50 – 35 – 20
Single Arm Backpack Clean&Jerk
„Schnell&Simpel“ Kraft
2 Rounds; EMOM
15-10x Single Leg Step Up (Goblet) (L)
15-10x Single Arm Bent Over Row (L)
15-10x Single Leg Step Up (Goblet) (R)
15-10x Single Arm Bent Over Row (R)
20-10x Push Up (On Chair)
Running WOD
2 Sets
450m Run (400m @9RPE, last 50m @5RPE)
5 Min Rest
4 Sets
40m Sprint (afap)
30 Sec Rest
2 Sets
200m Sprint @8RPE
30 Sec Rest
Cool down
3 Min easy Jogging