WODs

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

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
hip crossovers

b) warm up 6min
in teams of 2
10 kb deadlifts
10 straight leg sit ups
5 burpees
partner rows

c) conditioning 35min
in teams of 2
6 rounds for time
40 cal row
30 kb swings 24/16kg
20 toes to bar

directly into

50 synchro burpees

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

b) warm up 3min
15 air squats
15 push ups

10 front squats
10 strict press

5 thrusters

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

*add 5kg from last attempt on 28.3.2024.
only work to technical failure

d) conditioning 15min
for time
75 hang power snatches 35/25kg

15 thrusters on every 2:00 (starting at 0:00)

Himmelfahrt

Open Gym 10-13:00

"a) mobility 3min
1:00 each

inverted hamstring stretch
calf stretch

b) warm up 4min
on every 2:00 x 2
10 good mornings
10 step ups
remaining time row

c) deadlift 10min
max unbroken deadlifts @ 80%*

*add 5kg from last attempt on 27.3.2024.
only work to technical failure

d) conditioning 14min
for time
buy in: 1500/1350 m row
then
60 box jumps 60/50cm
30 deadlifts 90/65kg

partition box jumps and deadlifts however

e) midline accessory 4min
2 sets
30 sec side plank raises left + 15sec hold
30 sec side plank raises right + 15sec hold

1min rest between sets"

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

b) warm up 4min
2 rounds for quality
10 ring rows
10 push ups
10 sit ups
10 squats

c) benchmark conditioning 40min
"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 air squats

3 min rest between rounds

compare to 3.5.2023