WODs

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

b) warm up 5min
10 medball sit ups
100m run
10 medball squats
100m run
10 medball press
100m run
10 medball thrusters

c) front squat 10min
max unbroken front squats @ 90%

to technical failure

d) conditioning 20min
3 rounds for time
600m run
50-35-20 wall balls
15 toes to bar

a) mobility 4min
1:00 each
hand walk + push up
elbow instep rotation
inverted hamstring stretch
calf stretch

b) warm up 4min
on every 2:00 x 2
10 good mornings
5 burpees
remaining time single unders

c) power clean 10min
max unbroken touch and go power cleans @ 90%

*to technical failure

d) conditioning 20min
for time
18-15-12-9-6-3
deadlifts 100/70kg
burpees over the bar
50 double unders after each round

Feiertag! Happy 1. Mai!

Open Gym von 10-13:00

a) mobility & warm up 5min
line drills

b) strict weighted pull up 10min
build to a 5 rep max

c) conditioning 22min
for time
400m run

4 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

3 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

2 rounds
5 db front squats 22.5/15kg
5 strict pull ups

400m run

1 rounds
5 db front squats 22.5/15kg
5 strict pull ups

a) mobility 3min
1:00 each
hand walk
elbow instep rotation
inverted hamstring stretch

b) warm up 5min
2 rounds
10 scapula push ups
5 push ups
10 kb deadlifts
5 kb russian swings
10/8 cal row

c) bench press 10min
max unbroken bench press @ 90%

to technical failure

d) conditioning 18min
3 rounds for time
30 hand release push ups
30/24 cal row
30 kb swings 32/24 kg

a) mobility 4min
1:00 each
hand walk + push up
samson stretch
elbow instep rotation
sumo squat stretch

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

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 thrusters 20/15kg
4. 8-15 cal bike
5. rest