At home WOD / Outdoor WOD
Warm Up
2 Rounds
10x Shoulder Circles
10x walking Goodmorning
2 Rounds
10x Windmill
10x Legswing
2 Rounds
10x Glutebridge
5x Hindu Pushup
Movement prep
2 Rounds
5x Dumbbell Deadlift
3x Hang Clean + Pause@Frontrack Pos.
3x Push Press + Pause@Lockout
WOD
2/2 Min Interval, 4 Rounds
12x Dumbbell Deadlift
9x Dumbbell Hang Clean
6x Push Press
AMRAP Devils Press
Cool down
1 Min Neckstretch
10x Jefferson Curl
„Schnell&Simpel“ Kraft
„21s“ Backpack Curls
7x Backpack Curl lower half
7x Backpack Curl upper half
7x Backpack Curl
„21s“ Pushup
7x Pushup lower half
7x Pushup upper half
7x Pushup
Running WOD
„Running Warm Up“
4Sets
600m Run (400m 7RPE, 200m 9RPE)
5 Min Rest
2 Sets
400m Run @8RPE
30 Sec Rest
4 Sets
40m Sprint @10RPE
30 Sec Rest
Cool down
800m easy Jogging