At home WOD / Outdoor WOD
Warm Up
4 Min AMRAP
10x Jumping Jack
10x Deadbug
10x Glutebridge
5x Hindu Pushup
Movement prep
20/10 3 Rounds
– Romanian Deadlift
– Bent over Row
– Push Press – Pause @ Dip
– Push Press- Pause @ Lockout
WOD
42x Deadlift
21x Shoulder to Overhead
30x Deadlift
15x Shoulder to Overhead
18x Deadlift
9x Shoulder to Overhead
Cool Down
2 Rounds
10x Shoulder Circles
10x Cow-Camel
2 Min
Child Pose
„Schnell&Simpel“ Kraft
42x Backpack Swing
21x Pushups
30x Backpack Swing
15x Pushups
18x Backpack Swing
9x Pushups
Running WOD
„Running Warm Up“
8 Sets
20m Sprint @10RPE
1 Min Rest
3 Sets
300m Run @8RPE
30 Sec Rest
Cool down
800m easy Jogging