WODs

a) mobilty 4min
1min each
90/90 stretch
samson stretch
instep roations
bird dogs

b) warm up 4min
15-12-9 reps for quality
good mornings (empty bar)
plank push ups

c) deadlift 15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) benchmark conditioning 20min
"Donny"
21-15-9-9-15-21 reps for time
deadlifts 100/70
burpees

compare to 08.09.2020

a) mobility 3min
kneeling lat stretch
scorpion
sumo squat stretch

b) warm up 4min
2 rounds for quality
10 ring rows
10 push ups
10 sit ups
10 squats

c) benchmark conditioning 40min
"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
3min rest

a) mobility 3min
1min each
scorpion
samson stretch
down dog to seal

b) warm up 5min
3 rounds for quality
8 shoulder press (empty bar)
8 box step ups

c) push press 10-15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 12min
amrap 12min
2 push press 35/25
8 front rack step ups
4 push press
8 front rack step ups
6 push press
8 front rack step ups
...
add 2 push press each round

e) handstand accessory 5min
in teams of
amrap 5min
30m kb front rack carry*
partner hold handstand (nose or heels to wall)
*1 bell front rack + 1 bell overhead

happy easter!

Break you Limits
Osterchallenge 2022

happy easter!

a) mobility 3min
min each
downdog to seal
sasmon stretch
scorpion

b) warm up 6min
3 rounds for quality
10 sit ups
5 clean & jerks (building in weight)
parter does ski

team conditioning 35min
1000/800m ski
60 toes to bar
30 clean & jerk 60/40
1000/800 m ski
40 toes to bar
20 clean & jerk 60/40
1000/800m ski
20 toes to bar
10 clean & jerk 60/40