WODs

a) mobility 3min
1min pass throughts
1min lat stretch on dowel
1min dowel overhead squats

b) specific warm up 10min
snatch warm up

c) oly complex 10min
work up to a heavy complex of
power snatch + overhead squats

d) conditioning 15min
for time
21,15,9 reps
overhead squats 40/30
pull ups

into

12, 9, 6 reps
power snatch 40/30
chest to bar pull ups

WOD MARATHON 2021
on every 10min for 100min

Event 1
for time
6 wall walks
60 wall balls
6 wall walks

Event 2
for time
50 bench press 50/35
5 (feet assisted) strict pull ups for each break

Event 3
21,15,9 reps for time
deadlifts 80/60
burpees over the bar

Event 4
3 rounds for time
20/15 cal bike
20 box jump overs

Event 5
20,16,12,8,4 reps for time
ball slams
slam ball lunges

Event 6
3 rounds for time
25 back extensions
25 sit ups

Event 7
for time
50/40cal ski
emom 10 alt db snatches 20/15
*start with ski

Event 8
8 rounds for time
8 toes to bar / knee raises
8 swings 24/16

Event 9 (Loft)
for time
25 pull ups
50 push ups
75 squats

Event 10 (Loft)
5 rounds for time
250/200m row
25 double unders

a) mobility 4min
1min hip cross overs
1min reverse scorpion
1min samson stretch
1min instep + roation

b) warm up 5min
2 rounds
10 alternating plank rows
5 db front squats (1st) / 5 burpee deadlifts (2nd)
parnter hold plank

c) team conditioning 30min
in teams of 2
for time
120 sit ups
30 pull ups
60 db hang squat cleans 20/15
30 pull ups
30 devils press 20/15
30 pull ups
60 db hang squat cleans 20/15
30 pull ups
120 sit ups

a) mobility 5min
1min foam rolling quads
1min foam rolling porsterior chain
1min samson stretch
1min sumo squat stretch
1min scorpions

b) warm up 5min
for 5min
5 back squats
5 good mornings
5 behind the neck press
*try to not drop the barbell

c) back squat (cycle retest) 15min
3rm back squat

compare to 05.11.2021

d) benchmark conditioning 10min
"Diane"
21,15,9
deadlifts
handstand push ups

compare to 22.08.2019

a) warm up
emom 6min
30-45sec reverse snow angels
30-45sec plank

b) strong(wo)man 38min
in teams of 2

for total reps
amrap 8min
reverse sled drag 60/40

2min rest

amrap 8min
kb waiters walk 24/16

2min rest

amrap 8min
d-ball step overs 30/20

2min rest

amrap 8min
yoke carry

a) mobility 4min
1min 90/90 stretch
1min instep + rotation
1min samson stretch
1min handwalk + push ups

b) warm up 5min
2 rounds
30 rope jumps
10 push ups
30 rope jumps
10 good mornings (empty bar)

c) deadlift (cycle retest) 10min
3 sets
10 deadlifts

compare to 03.11.21

d) conditioning 15min
for time

4 rounds
30 double unders
20, 15, 10, 5 ring dips

into

4 rounds
30 double unders
20, 15, 10, 5 chest to bar pull ups