30.03. Workout of the Day


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!

#noexcuses





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

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