WODs

  • Fr. 24. Mai

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

    b) warm up 4min
    tabata
    air squats
    burpees

    c) back squat 10min
    max unbroken back squats @ 90%*

    *add 5kg from last attempt on 12.4.2024.
    only work to technical failure

    d) conditioning 15min
    "Half Kalsu"
    for time
    50 thrusters 60/40kg
    emom 5 burpees (starting at 0:00)

    e) push up 5min
    3 x big set of push ups

    rest 1 min between sets.

  • Do. 23. Mai

    a) mobility 3min
    1:00 each
    down dog to seal
    calf stretch
    kneeling lat stretch

    b) warm up 5min
    3 rounds
    10 ring rows
    10 kb deadlifts
    100m run

    c) conditioning 30min
    6 rounds for time
    12 pull ups
    21 swings 24/16kg
    400m run

    1min rest between rounds

  • Mi. 22. Mai

    a) mobility 3min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    hand walk + push up

    b) warm up 5min
    on every 2:30 x 2
    10 good mornings
    10 medball squats
    10 medball press
    remaining time plank

    c) deadlift 10min
    max unbroken deadlifts @ 90%*

    *add 5kg from last attempt on 10.4.2024.
    only work to technical failure

    d) conditioning 18min
    for time
    50 deadlifts 90/65kg
    100 wall balls 20/14lbs
    150 sit ups

    partition however

    Beat The Coach: Leo 13:20

  • Di. 21. Mai

    a) mobility & warm up 5min
    line drills

    b) strict press 8min
    max unbroken strict press @ 90%

    to technical failure

    c) push up 4min
    on every 0:30 x 8
    5-15 push ups

    d) conditioning 20min
    for time
    1000/900m row
    100 double unders
    1000m run
    100 double unders
    1000/900m row

  • So. 19. Mai

    a) mobility 4min
    1:00 each
    hand walk
    samson stretch
    elbow instep rotation
    hip crossovers

    b) warm up 8min
    2 rounds
    1:00 air squats
    1:00 row
    1:00 sit ups
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-20 wall balls
    2. 8-15 cal row
    3. 10-20 russian twists
    4. 8-15 cal bike
    5. rest