WODs

  • Sun 20. Apr

    Ostersonntag
    Open Gym
    10:00 -13:00 Uhr

    Sunday Endurance for Open Gym

    run or bike
    5min [rpe 6-7], 1min [rpe 2-3]
    4min [rpe 6-7], 2min [rpe 2-3]
    3min [rpe 6-7], 3min [rpe 2-3]
    2min [rpe 6-7], 4min [rpe 2-3]
    1min [rpe 6-7], 5min [rpe 2-3]
    aerobic power & aerobic endurance

  • Sat 19. Apr

    a) mobility 3min
    1:00 each
    hand walk
    samson stretch
    calf stretch

    b) warm up 5min
    amrap 5min
    partner A:
    200m run
    partner B:
    10 high pulls
    10 straight leg sit ups
    10 scap. push ups
    *switch after each run

    c) conditioning 30min
    in teams of 2
    800m partner run
    into
    2 rounds
    50 hang power cleans 50/35kg
    60 toes to bar
    70 push ups
    into
    800m partner run

  • Thu 17. Apr

    a) mobility 3min
    1:00 each
    sumo squat stretch
    instep rotations
    hand walk

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 air squats
    10 push press
    *remaining time row

    c) back squats 15min
    4 sets:
    5 back squats
    – rest 20 seconds –
    3 dumbbell squat jumps (very light)
    build in weight

    d) conditioning 15min
    for time
    750/675m row 30 thrusters 35/25kg
    500/450m row 20 thrusters
    250/225m row 10 thrusters

  • Wed 16. Apr

    a) mobility 3min
    1:00 each
    handwalk
    calf stretch
    scorpions

    b) warm up 4min
    amrap 4min
    20 single unders
    10 scap. push ups
    5 push ups

    c) bench press 15min
    4 sets
    5 bench press
    – rest 20 seconds –
    3 plyo push ups
    (build in weight)

    d) conditioning 15min
    on the 1:30 x 10 sets
    60 double unders / 30 sit-ups
    max. wall walks
    *alternate between double unders & sit-ups each round

    score: total wall walks

    Skill Class 18:00
    head/handstand