WODs

  • 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

  • Sa. 11. Mai

    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

  • Fr. 10. Mai

    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)

  • Mi. 8. Mai

    "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"

  • Di. 7. Mai

    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