WODs

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

b) warm up 6min
3 rounds (each)
A: bike (increasing pace each round)
B: 1 round
5 ring rows
10 push ups
15 squats

c) conditioning 30min
in teams of 2
amrap 30min
5 pull ups
10 push ups
15 squats

every 5min (starting at 0:00):
1000/800m bike

happy karfreitag

a) mobility 3min
1:00 each
samson stretch
handwalk push ups
scorpions

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) strong(wo)man conditioning 38min
in teams of 2
for total reps

amrap 8min
yoke push

2min rest

amrap 8min
reverse sled drag 80/60

2min rest

amrap 8min
db over shoulder 50/30

2min rest

amrap 8min
kb farmers carry 32/24

a) mobility & warm up 8min
line drills

b) jerk complex 12min
build to heavy complex of
3 push press
2 push jerks
1 split jerk

d) conditioning 18min
for time
1000m run

into

15-12-9 hang clean & jerks 60/40*
30-24-18 box jump overs 60/50

*every break: 200m run

a) mobility 4min
1:00 each
samson stretch
calf stretch
inverted hamstring stretch
instep rotation

b) warm up 6min
3 rounds
10 cal row
10 db deadlifts / deadlift+shrug / muscle snatch (5/side)
50 single unders

c) long conditioning 30min
5 rounds for time
60 double unders
30/24 cal row
20 db snatches 20/15

rest 2min between rounds

a) mobility 4min
1:00 each
instep rotation
sumo squat stretch
scorpion
handwalk

b) warm up 6min
emom 6min
1. air squats
2. ring rows
3. down ups

c) front squat 12min
on the 2:00 x 6 sets
6-4-2-6-4-2

d) conditioning 15min
7 rounds for time
7 thrusters 40/30
7 pull ups
7 burpees