WODs

a) mobility 4min
1min each
samson stretch
handwalks
kneeling forearm stretch
front rack stretch

b) clean warm up 10min

c) power clean 10min
unbroken sets for load
15-12-9 power cleans

rest as needed between sets

d) benchmark conditioning 15min
"Helen"
3 rounds
400m run
21 swings 24/16
12 pull ups

compare to 11.09.2019

Happy Pfingsten!

happy Pfingsten!
rest day

a) mobility 3min
1min each
scorpions
handwalks
samson stretches

b) warm up 5min
in teams of 2
1 round each
500/400m bike *arms only
partner does amrap
5 burpees
5 ring rows
5 step overs 60/50

c) conditioning 30min
on the 5:00 x 6 rounds
1000/800m bike
20 burpee pull ups
max db step overs 20/15

a) mobility 4min
1min each
alternating pigeon
calf stretch
sumo squat stretch
bird dogs

b) warm up 5min
3 rounds for quality
9 squats
6 deadlifts 20/15*
30 single unders

*increase by 20/10 each round

c) deadlift 15min
for total load
5 sets of 5 reps

d) conditioning 15min
amrap 15min
9 deadlifts 100
60 double unders
30 wall balls 9/6

a) mobility 4min
1min each
foam roller upper back
lat stretch on foam roller
instep rotations
scorpions

b) warm up 5min
2 rounds
250/200m row
10 scap retractions
250/200m row
5 strict pull ups

c) strict pull ups 5min
1 set
max unbroken strict pull ups

conditioning 25min
amrap 25min
7 box jump overs
7 burpees to target
7 toes to bar

every 5min (starting at 0:00)
500/400m row