WODs

a) mobility & warm up 6min
in teams of 2
elbow instep rotation
hand walk + push up
straight leg sit ups
burpees

partner runs 100m

b) conditioning 38min
in teams of 2
6 rounds for time
400m run
30 double dumbbell push press 22.5/15kg
20 toes to bar
10 single arm devils press 22.5/15kg

a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
elbow rotations

b) warm up 5min
on every 2:30 x 2
10/8 cal bike / ski
10 good mornings
10 air squats
remaining time bottom squat hold

c) back squat 10min
max unbroken back squats @ 85%

only work to technical failure

d) conditioning 15min
for time
21-15-9
front squats 60/40kg
cal bike
power cleans 60/40kg
cal ski

a) mobility 3min
1:00 each
elbow instep rotation
dynamic hamstring stretch on box
dynamic ankle stretch on box

b) warm up 4min
tabata (20 sec on / 10 sec off)
row
step ups
good mornings
row

c) deadlift 10min
max unbroken deadlifts @ 85%

d) conditioning 12min
for time
500/450m row
directly into

21-15-9
box jumps 75/60cm
deadlifts 85/60kg

directly into
500/400m row

e) accessory 8min
3 giant sets
40 sec plank
20 sec side plank right
20 sec side plank left
40 sec static glute bridge hold

30-60 sec rest between giant sets

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
calf stretch
kneeling lat stretch

b) warm up 5min
2 rounds
100m run
12 air squats
6 down ups
12 ring rows

c) conditioning 26min
5 rounds for time
400m run
12 thrusters 35/25kg
12 burpees
12 pull ups

a) mobility 3min
1:00 each
elbow instep rotation
scorpion
calf stretch

b) warm up 4min
on every 2:00 x 2
30 single unders
10 kb deadlifts
remaining time bike / ski

c) conditioning 15min
on every 1:30 x 10
30 double unders
10 kb swings 32/24kg
max cal bike / ski

d) grunt work 13min
in teams of 2
amrap 6min
continuous backwards walking sled pull 80/60kg

1min rest

amrap 6min
farmers carry 2x32/24kg

OSTERCHALLENGE 2024