WODs

OSTERCHALLENGE 2024

Happy Ostern!!!

Open Gym from 10-13:00

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
down dog to seal

b) warm up 5min
in teams of 2
2 rounds
10 kb deadlifts / 10 russian swings
5 burpees
partner bikes

c) conditioning 30min
in teams of 2
amrap 30min
30 kb swings 24/16 kg
20 cal bike
10 burpees over the partner*

*partner holds plank"

Happy Karfreitag

Open Gym from 10-13:00

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

b) warm up 5min
2 rounds
10 medball squats
10 medball press
10 ring rows
10/8 cal row

c) back squat 10min
max unbroken back squats @ 80%

only work to technical failure

d) conditioning 18min
on every 3:00 x 6
21 wall balls
21/15 cal row
max strict pull ups

a) mobility 4min
1:00 each
samson stretch
inverted hamstring stretch
hand walk
calf stretch

b) warm up 4min
2 rounds
100m run
10 good mornings (empty bar)
5 plank push up flow

c) deadlift + ring dip 12min
1 set
max unbroken deadlifts @ 80%

only work to technical failure

3-4 sets
5-15 strict ring dips

c) conditioning 18min
8 rounds for time
200m run
6 deadlifts 110/75kg
10 push ups