WODs

a) mobility 4min
1:00 each
sumo squat strech
cossack squats
down dog and seal
hip circles

b) warm up 5min
1 round
50 single unders
10 sit ups
10 air squats
20sec squat hold
50 single unders
10 sit ups
10 back squats (empty bar)
20sec back squat hold

c) back squat 15min
6 sets:
12-10-8-12-10-8

start at 50% and build from there.
rest 1-2 min between sets.

d) conditioning 15min
amrap 15min
60 double unders
30 wall balls 9/6
15 toes to bar

happy easter!

a) mobility 3min
1:00 each
instep rotation
sumo squat stretch
scorpion

b) warm up 6min
3 rounds (each)
A: bike (increasing pace each round)
B: 1 round
5 ring rows
10 push ups
15 squats

c) conditioning 30min
in teams of 2
amrap 30min
5 pull ups
10 push ups
15 squats

every 5min (starting at 0:00):
1000/800m bike

happy karfreitag

a) mobility 3min
1:00 each
samson stretch
handwalk push ups
scorpions

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) strong(wo)man conditioning 38min
in teams of 2
for total reps

amrap 8min
yoke push

2min rest

amrap 8min
reverse sled drag 80/60

2min rest

amrap 8min
db over shoulder 50/30

2min rest

amrap 8min
kb farmers carry 32/24

a) mobility & warm up 8min
line drills

b) jerk complex 12min
build to heavy complex of
3 push press
2 push jerks
1 split jerk

d) conditioning 18min
for time
1000m run

into

15-12-9 hang clean & jerks 60/40*
30-24-18 box jump overs 60/50

*every break: 200m run