WODs

a) mobility 3min
1:00 each
elbow instep rotation
scorpion
calf stretch

b) warm up 4min
on every 2:00 x 2
30 single unders
10 kb deadlifts
remaining time bike / ski

c) conditioning 15min
on every 1:30 x 10
30 double unders
10 kb swings 32/24kg
max cal bike / ski

d) grunt work 13min
in teams of 2
amrap 6min
continuous backwards walking sled pull 80/60kg

1min rest

amrap 6min
farmers carry 2x32/24kg

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