WODs

Feiertag! Happy 1. Mai!

Open Gym von 10-13:00

a) mobility & warm up 5min
line drills

b) strict weighted pull up 10min
build to a 5 rep max

c) conditioning 22min
for time
400m run

4 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

3 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

2 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

1 rounds
5 db front squats 22.5/15kg
5 strict pull ups

a) mobility 3min
1:00 each
hand walk
elbow instep rotation
inverted hamstring stretch

b) warm up 5min
2 rounds
10 scapula push ups
5 push ups
10 kb deadlifts
5 kb russian swings
10/8 cal row

c) bench press 10min
max unbroken bench press @ 90%

to technical failure

d) conditioning 18min
3 rounds for time
30 hand release push ups
30/24 cal row
30 kb swings 32/24 kg

a) mobility 4min
1:00 each
hand walk + push up
samson stretch
elbow instep rotation
sumo squat stretch

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 air squats
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 thrusters 20/15kg
4. 8-15 cal bike
5. rest

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
calf stretch
kneeling lat stretch

b) warm up 5min
in teams of 2
2-3 rounds
10 ring rows
10 good mornings
partner runs 100m

c) conditioning 30min
in teams of 2
amrap 30min
1 rope climb
10 deadlifts 80/55kg
100m run

a) mobility 3min
1:00 each
elbow instep rotation
dynamic hamstring stretch on box
sumo squat stretch

b) warm up 5min
on every 2:30 x 2
10 air squats
10 step ups
10 db swings (5/side)
remaining time row

c) front squat 10min
max unbroken front squats @ 85%

to technical failure

d) conditioning 15min
amrap 15min
30/24 cal row
20 alt. hang db snatches 22.5/15kg
10 db box step ups 60/50cm

e) accessory 5min
accumulate 50 pausing weighted glute bridges