WODs

  • Mi. 15. Mai

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

    b) warm up 5min
    3 rounds
    10 scapula push ups + 5 push ups
    10 air squats
    10 good mornings

    c) deadlift + strict dip 14min
    max unbroken deadlifts @ 85%*

    *add 5kg from last attempt on 4.4.2024.
    only work to technical failure

    3-4 sets
    5-15 strict ring dips

    try to add more reps than 12.4.24

    d) conditioning 15min
    amrap 15min
    3 deadlifts 100/70kg
    6 push ups
    9 air squats

  • Di. 14. Mai

    a) mobility & warm up 6min
    line drills

    b) conditioning 21min
    on the 3:00 x 7
    400m run
    12 toes to bar

    score is slowest round

    c) accessory 8min
    3-4 supersets
    15m single arm db overhead walk / side
    30m single arm db farmer carry / side

    1min rest

  • Mo. 13. Mai

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

    b) warm up 4min
    2-3 rounds
    5 burpees
    10 air squats
    100m run

    c) shoulder prehab 2min
    for quality
    30sec each
    10 Ys
    10 Ts
    10 Ws
    snow angels

    d) strict press 8min
    max unbroken strict press @ 85%

    to technical failure

    e) conditioning 18min
    10-8-6-4-2
    db thrusters 22.5/15kg
    200m run
    devils press
    200m run

  • 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)