At home WOD

Warm Up
4 Min AMRAP
10x Shoulder Circles
5x D.Dog-Cobra
10x Hollow Rock
10x Arch Rock

Movement prep
3 Rounds, 30/30 Work/Rest Interval
(finish 4 r. per exercise before moving to next ex.)
– Shoulder Opener in pike / on wall
– Shoulder Shrugs in pike / on wall
– Single Leg Lifts in pike / on wall
– Shoulder Taps in pike / on wall

Skill
10-20 Min Handstandwalk Practice
(this is the main part. Focus on those 10-20 Min!)

WOD
7 Min AMRAP
1,2,3…x
– Broomstick Overhead Squat
– Burpee over Stick

 

Running WOD

„Running Warm Up“

2 Sets
20 Min Run @5-6RPE
4-5 Min Dynamic Stretching

Cool Down
3 Min easy Jogging