WODs

Open Gym
10:00 - 13:00 Uhr

for time
1 rope climb
200m row
30 double unders
4 push jerks
5 hang power cleans
6 deadlifts
7 burpees
8 toes to bar
9 box jumps 75/60cm
100m farmer’s carry 2x22,5/15kg
11 power snatches
12 wall walks

barbell: 50/35kg

aerobic power [lactate threshold]

Frohe Weihnachten!

Frohe Weihnachten!

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

b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 scap. push ups
*remaining time row

c) front squats 15min
3 sets
5 front squats at 75-85%

d) conditioning 10min
5 x 1:30 amrap
20 wallballs 20/14lbs
cal row in remaining time
rest 0:30 between rounds
score: lowest round of cal
aerobic power [vo2 max]

e) core 5min
3 sets
8-10 rower pike ups
30-60sec rest between sets

a) mobility 4min
1:00 each
instep rotations
lat stretch
scorpions
thoracic rotation

b) warm up 4min
40sec on/20sec off
1. prone snow angels
2. ring rows
3. bike
4. push ups

c) push press 14min
3 sets
5 push press at 75-85%

d) conditioning 16min
4 rounds
for total reps/cals
1:00 of pull ups*
1:00 of bike cal
1:00 of dumbbell bench press 2x22,5/15kg
1:00 of bike cal
*rx+ option: chest to bar pull ups
score: total reps/cals
muscular endurance & lactate threshold

Skill Class 18:00
kipping pull up

WOD-Marathon 2025
10:00-13:00 Uhr