WODs

  • Fr 17. Mai

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

    b) warm up 5min
    barbell warm up

    c) barbell complex 8min
    work up to a moderate to heavy set of
    2 power cleans
    4 front squats
    2 push jerks

    d) benchmark conditioning 22min
    "Hammer"
    5 rounds for time
    5 power cleans 60/40kg
    10 front squats
    5 push jerks
    20 pull ups

    90 sec rest between rounds

    compare to 13.1.2020

  • Do 16. Mai

    a) mobility 4min
    1:00 each
    samson stretch
    cossack squat
    hand walk
    calf stretch

    b) warm up 5min
    on every 2:30 x 2
    10 reverse lunges
    10 db swings (5/arm)
    40 single unders
    remaining time bike/ski

    c) back squat 10min
    max unbroken back squats @ 85%*

    *add 5kg from last attempt on 5.4.2024.
    only work to technical failure

    d) conditioning 22min
    for time
    40/32cal bike
    40 db snatches 22.5/15kg
    40 sit ups
    40 db front rack reverse lunges
    40 sit ups
    40 db snachtes
    40/32 cal ski

    40 double unders after each movement

  • Mi 15. Mai

    a) mobility 3min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    hand walk

    b) warm up 5min
    3 rounds
    10 scapula push ups + 5 push ups
    10 air squats
    10 good mornings

    c) deadlift + strict dip 14min
    max unbroken deadlifts @ 85%*

    *add 5kg from last attempt on 4.4.2024.
    only work to technical failure

    3-4 sets
    5-15 strict ring dips

    try to add more reps than 12.4.24

    d) conditioning 15min
    amrap 15min
    3 deadlifts 100/70kg
    6 push ups
    9 air squats

  • Di 14. Mai

    a) mobility & warm up 6min
    line drills

    b) conditioning 21min
    on the 3:00 x 7
    400m run
    12 toes to bar

    score is slowest round

    c) accessory 8min
    3-4 supersets
    15m single arm db overhead walk / side
    30m single arm db farmer carry / side

    1min rest

  • Mo 13. Mai

    a) mobility 3min
    1:00 each
    sumo squat stretch
    hand walk
    calf stretch

    b) warm up 4min
    2-3 rounds
    5 burpees
    10 air squats
    100m run

    c) shoulder prehab 2min
    for quality
    30sec each
    10 Ys
    10 Ts
    10 Ws
    snow angels

    d) strict press 8min
    max unbroken strict press @ 85%

    to technical failure

    e) conditioning 18min
    10-8-6-4-2
    db thrusters 22.5/15kg
    200m run
    devils press
    200m run

  • So 12. Mai

    a) mobility 4min
    1:00 each
    hand walk
    samson stretch
    elbow instep rotation
    hip crossovers

    b) warm up 8min
    2 rounds
    1:00 sit ups
    1:00 row
    1:00 lunges
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 8-15 cal row
    2. 10-20 goblet squats
    3. 8-15 cal bike
    4. 10-20 jumping pull ups
    5. rest