At home WOD / Outdoor WOD

Warm Up
3 Rounds
10x Jumping Jack
10x Windmil
5x D.Dog-Cobra

Movement prep / Skill
3 Rounds
5x Burpee Hip Drill
5x Box Jump Drill
6 Rounds
2x DB Squat Clean
2x DB Thruster

WOD
Metcon 3 Rounds, 30/30 Sec Work/Rest Interval
– Burpee Box Jump Overs
– alt. Single Arm Dumbbell Clusters
– Burpee Box Jump Overs
– alt. Single Arm Dumbbell Clusters
– 1 Min Rest

Accessory work / Finisher
„Bring Sally Up“- Bent over Row Version

Cool Down
3 Rounds
10x wlk. Goodmorning
10x Jefferson Curl

 

„Schnell&Simpel“ Kraft
„Bring Sally Up“ Challenge:
Bent over Row

Rest

„Bring Sally Up“ Challenge:
Bent over Row

(use „Flower“ by Moby)

 

Running WOD

„Running Warm Up“

8 Sets
400m Run @7RPE
2 Min Rest

6 Sets
300m Uphill Run
Walk back

Cool Down
3 Min easy Jogging