WODs

happy 1. Mai

a) mobility 4min
1:00 each
handwalk
samson stretch
plank shoulder taps
inverted hamstring stretch

b) warm up 8min
2 rounds
1:00 hand release push ups
1:00 bike
1:00 kb russian swings
1:00 cal row

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 10-15 cal row
3. 10-15 bike
4. 10-15 single db hang snatches / arm
5. rest

a) mobility
1:00 each
hip crossover
sumo squat stretch
hands on box shoulder stretch

b) warm up 6min
3 rounds as a relay
12 sit ups
12 air squats
12 step ups

9 weighted sit ups
9 db front squats
9 burpees

6 toes to bar / knee raises
6 thrusters
6 burpee box jumps

c) conditioning 30min
in teams of 2
for time
120 toes to bar
120 db thrusters 20/15kg
120 burpee box jumps 60/50

a) mobility + warm up 6min
line drills

b) deadlift + pull ups 15min
5 sets
5-10 strict pull ups
1 deadlift @ 80%

rest 1-2 minutes between sets.

c) conditioning 15min
3 rounds for time
400m run
21 deadlifts 80/60 kg
12 chest to bar pull ups

a) mobility 3min
1:00 each
handwalk
scorpion
samson stretch

b) warm up 5min
amrap 5min
100m row
10 sqauts
5 half kneeing windmills / side

c) turkish get up 10min
amrap 10min
turkish get ups

d) conditioning 20min
amrap 20min
6 goblet lunges 24/16
9 kettlebell swings 24/16
15/12 cal row

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

b) warm up 6min
3 rounds
100m run
10 press (1.) push press (2.) push jerks (3.)
1 round of "Cindy"

c) push jerk 12min
6 sets
2 push jerks @ 80%
1min rest between sets.

d) conditioning 15min
for time
600m run
3 rounds of "Cindy"
15 push jerks 70/50kg
3 rounds of "Cindy"
600m run

1 round of "Cindy"
5 pull ups
10 push ups
15 air squats