At home WOD / Outdoor WOD

Warm Up
Rowing Skill
(Legs only- Legs & Back- Full Stroke+Pause)
/ Running Warm Up (At home Version)

Movement prep
3 Rounds
5x Box Jump
5x Goblet Squat

WOD
„On a boat with Kelly“
5 Rounds, Timecap 30 Min
500m Row / 400m Run
30x Box Jump
30x Goblet Squat

Cool down:
2 Min easy Row / Jogging
Calf Stretch

 

„Schnell&Simpel“ Ausdauer
3 Rounds, EMOM
– 10x Airsquat + AMRAP Jumping Jack
– 10x alt. Lunge + AMRAP Jumping Jack
– 10x Backpack Swing + AMRAP Jumping Jack

 

Running WOD

„Running Warm Up“

4 Sets
350m Run @8RPE
3 Min Rest

8 Sets
80m Hill Sprint
Walk down

2 Sets
200m Run
30 Sec Rest

Cool Down
3 Min easy Jogging