WODs

  • Fr 19. Mai

    a) mobility 3min
    1:00 each
    inverted hamstring stretch
    calf stretch
    scorpion

    b) warm up 6min
    3 rounds
    12 deadlifts (empty bar)
    9 push ups
    60 single unders

    c) deadlift 15min
    build to a heavy set of 5

    d) conditioning 14min
    5 rounds for time
    12 deadlifts 70/50 kg
    9 handstand push ups
    60 double unders

  • Do 18. Mai

    Himmelfahrt
    OPEN GYM

    for time
    100 people-maker 15/10

  • Mi 17. Mai

    a) mobility 4min
    1:00 each
    elbow instep rotation
    inverted hamstring stretch
    down dog to seal
    calf stretch

    b) warm up 6min
    3 rounds
    5 deadlifts
    5 tall muscle cleans
    5 press
    10 sit ups
    10 step ups

    c) clean & jerk 10min
    work up to a heavy 3 rep clean & jerk

    d) conditioning 19min
    5 rounds
    amrap 3min
    5 clean & jerks 60/40kg
    10 toes to bar
    15 box jumps 60/50

    1 min rest between rounds

  • Di 16. Mai

    a) mobility + warm up 6min
    line drills

    c) gymnastic strength test 8min
    1 set
    max unbroken strict pull ups
    max unbroken push ups

    d) benchmark conditioning 30min
    "Jerry"
    for time
    1 mile run
    2 km row
    1 mile run

    compare to 27.9.2018"

  • Mo 15. Mai

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

    b) warm up 6min
    amrap 6min for quality
    1-2-3-4-5 etc
    front squats (empty bar)
    press
    thrusters
    burpees

    c) front squat 15min
    build to a heavy set of 5

    d) conditioning 12min
    for time
    20 front squats 50/35
    20 burpees over the bar
    20 push press 50/35
    20 burpees over the bar
    20 thrusters 50/35

  • So 14. Mai

    a) mobility 4min
    1:00 each
    inverted hamstring stretch
    instep rotation stretch
    hip cross over
    scorpion

    b) warm up 8min
    2 rounds
    1:00 hr push ups
    1:00 sit ups
    1:00 bike
    1:00 kb deadlifts

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 2-4 wall walks
    2. 15-25 sit ups
    3. 8-12 cal bike
    4. 10-20 kb high pulls
    5. rest