At home WOD / Outdoor WOD
Warm Up
3 Rounds
10x Shoulder Circles
5x D.Dog-Cobra
10x Goodmorning
10x Glutebridge
Movement prep
4 Rounds (2 per side), all Single Arm Version
3x Single Leg Deadlift
3x Bent over Row
3x Hang Clean
3x Push Press
WOD
21 – 15 – 9
– Db Dumbbell Pendlay Row
– Db Dumbbell Hang Clean
– Db Dumbbell Push Press
Finisher after WOD:
„Schnell&Simpel“ Stabilität
40/20 Sec Interval, 2 Rounds
– Flutter Kicks
– Reverse Plank
– Leg Lifts
– Reverse Plank
Running WOD
„Running Warm Up“
3 Sets
200m Run @9RPE
30 Sec Rest
3 Sets
150m Run (50m @5RPE, 50m @7RPE, 50m @9RPE)
Walk down
800m – 400m – 200m – 400m – 800m
Run @ 7RPE
4 Min Rest
Cool Down
3 Min easy Jogging