At home WOD / Outdoor WOD
Warm Up
3Rounds
10x Squat into Pike
10x Kossack Squat
10x Glutebridge
Movement prep
20/10 Sec Interval, 3 Rounds
– Frontrack Mobility
– Frontsquat Hold
– Clean 1st Pull
– High Hang Muscle Clean
WOD 30/60 Interval, 5 Rounds
– AMRAP Frontsquat
– AMRAP Power Clean
Cool down
2Rounds
5+5x Groiner into Hamstring Stretch
5+5x Lunge + T-Spine Rotation
1 Min
Quad. Stretch
„Schnell&Simpel“ Stabilität
8 Rounds
20 Sec Sit Ups
10 Sec Hollow Hold
20 Sec Gliutebridge
10 Sec Glutebridge Hold
Running WOD
„Running Warm Up“
2 Sets
20 Min Run @5-6RPE
4-5 Min Rest
Cool down
800m easy Jogging