At home WOD / Outdoor WOD

Warm Up
5 Min AMRAP
10x Windmill
10x Samson Lunge
5+5x Suitcase Deadlift
5+5x Single Arm Swing

Movement prep / Skill
KB Snatch Progression
Single Arm Swing – Active Shoulder!
American Swing – Deflection!
KB Snatch

WOD
15 Min AMRAP
30x KB Snatch
20x Russian Twist
10+10x KB Overhead Lunge

Cool down
1 Min each
– T-Spine Stretch
– Hip Flexor Stretch

 

„Schnell&Simpel“ Ausdauer
7 Min AMRAP
Burpee over Line / Object

 

Running WOD

„Running Warm Up“

5 Sets
100m Sprint  @8RPE
1 Min Rest

5 Sets
200m Run (100m@6RPE, 100m@9RPE)
2 Min Rest

Cool down
800m easy Jogging