WODs

Karfreitag
Open Gym 10:00-13:00

Frohe Ostern!

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

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

a) mobility 3min
1:00 each
inverted hamstring stretch
calf stretch
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
100m run
10 good mornings
10 jumping lunges
*remaining time plank hold

c) deadlifts 15min
4 sets
5 deadlifts
– rest 20 seconds –
2 max distance broad jumps
(build in weight)

d) conditioning 14min
for time
7 rounds
11 deadlifts (bodyweight)
100m sprint

e) core 4min
tabata (20sec. on /10sec. off)
side plank

a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
lat stretch

b) warm up 4min
amrap 4min
10 ring rows
10 air squats
10 box step ups

c) strict pull ups 12min
4 sets
5 strict weighted pull ups
– rest 20 seconds –
3 kneeling medball slams
(build in weight)

d) conditioning 18min
for time
3 rounds
20 burpee pull ups
20 front squats 60/40kg
20 box jumps 60/50cm

Skill Class 18:00
front squat

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. scap. push ups
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 30sec (weighted) wall sit
2. 10-15cal row
3. 10-15 double db push press
4. 10-15 v-ups
5. rest

Sunday Endurance for Open Gym
for time
300/240cal echo bike
performed as
2min work [rpe 8]
1min rest
aerobic power [vo2 max]