Wir starten in Woche drei unseres HomeWOD Programmings direkt mal mit einem richtig toughen Workout.
Nutzt eure Pause zum durchatmen und bleibt cool, das wird auch mental eine Challenge ;)
Postet eure Scores in die Kommentare!
WarmUp
6' For Quality 10 Jumping Jacks
10 Air squats into Jumping Air Squats 10 Karate Squats (scream LOUD at each kickout!!) 🥋 5 Roll Hollow to arch
Mobility 10 - 15m Duck Walk 10 – 15 Hip Circles (in both directions – extend the range of motion with each rep) 10 – 15 Standing alternating knee hugs Strength Push Up Training Sets
This will involve some trial and error in the beginning.
Training sets involve picking a number of reps that you can complete for 8 Sets with 60 seconds rest between sets.
Write down the Reps performed in each Set and Increase the Numberby 1-2 Reps for next week. WOD
"Lionheart" 10' AMRAP 3-6-9-12-15.... DB/KB Thruster *30 DU after each Set 3 Min Rest, then 10' AMRAP
3-6-9-12-15.... DB/KB GTOH *100m Run after each Set CoolDown Walk 600m + Stretch Roadrunner 6 rounds for time of: Run 400 meters Rest 2 minutes