WODs

a) mobility 4min
1min each
warrior squats
lateral squat stretch
calf stretch
lat stretch

b) warm up 4min
for quality
100 single unders
20 air squats
50 single unders
10 front squats (empty bar)

c) front squat 15min
for total load
5 sets of 5

d) conditioning 18min
amrap 18min
500m row
30 push press 40/30
100 double unders
500m row
30 front squats
100 double unders
500m row
30 thrusters
100 double unders

a) mobility 4min
1min each
samson stretch
handwalks
kneeling forearm stretch
front rack stretch

b) clean warm up 10min

c) power clean 10min
unbroken sets for load
15-12-9 power cleans

rest as needed between sets

d) benchmark conditioning 15min
"Helen"
3 rounds
400m run
21 swings 24/16
12 pull ups

compare to 11.09.2019

Happy Pfingsten!

happy Pfingsten!
rest day

a) mobility 3min
1min each
scorpions
handwalks
samson stretches

b) warm up 5min
in teams of 2
1 round each
500/400m bike *arms only
partner does amrap
5 burpees
5 ring rows
5 step overs 60/50

c) conditioning 30min
on the 5:00 x 6 rounds
1000/800m bike
20 burpee pull ups
max db step overs 20/15

a) mobility 4min
1min each
alternating pigeon
calf stretch
sumo squat stretch
bird dogs

b) warm up 5min
3 rounds for quality
9 squats
6 deadlifts 20/15*
30 single unders

*increase by 20/10 each round

c) deadlift 15min
for total load
5 sets of 5 reps

d) conditioning 15min
amrap 15min
9 deadlifts 100
60 double unders
30 wall balls 9/6