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