WODs

Ostersonntag
Open Gym
10:00 -13:00 Uhr

Sunday Endurance for Open Gym

run or bike
5min [rpe 6-7], 1min [rpe 2-3]
4min [rpe 6-7], 2min [rpe 2-3]
3min [rpe 6-7], 3min [rpe 2-3]
2min [rpe 6-7], 4min [rpe 2-3]
1min [rpe 6-7], 5min [rpe 2-3]
aerobic power & aerobic endurance

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

b) warm up 5min
amrap 5min
partner A:
200m run
partner B:
10 high pulls
10 straight leg sit ups
10 scap. push ups
*switch after each run

c) conditioning 30min
in teams of 2
800m partner run
into
2 rounds
50 hang power cleans 50/35kg
60 toes to bar
70 push ups
into
800m partner run

Karfreitag
Open Gym 10:00-13:00

Frohe Ostern!

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 push press
*remaining time row

c) back squats 15min
4 sets:
5 back squats
– rest 20 seconds –
3 dumbbell squat jumps (very light)
build in weight

d) conditioning 15min
for time
750/675m row 30 thrusters 35/25kg
500/450m row 20 thrusters
250/225m row 10 thrusters

a) mobility 3min
1:00 each
handwalk
calf stretch
scorpions

b) warm up 4min
amrap 4min
20 single unders
10 scap. push ups
5 push ups

c) bench press 15min
4 sets
5 bench press
– rest 20 seconds –
3 plyo push ups
(build in weight)

d) conditioning 15min
on the 1:30 x 10 sets
60 double unders / 30 sit-ups
max. wall walks
*alternate between double unders & sit-ups each round

score: total wall walks

Skill Class 18:00
head/handstand

a) mobility 3min
1:00 each
inverted hamstring stretch
calf stretch
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
100m run
10 good mornings
10 jumping lunges
*remaining time plank hold

c) deadlifts 15min
4 sets
5 deadlifts
– rest 20 seconds –
2 max distance broad jumps
(build in weight)

d) conditioning 14min
for time
7 rounds
11 deadlifts (bodyweight)
100m sprint

e) core 4min
tabata (20sec. on /10sec. off)
side plank