WODs

Happy Karfreitag

Open Gym from 10-13:00

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

b) warm up 5min
2 rounds
10 medball squats
10 medball press
10 ring rows
10/8 cal row

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

only work to technical failure

d) conditioning 18min
on every 3:00 x 6
21 wall balls
21/15 cal row
max strict pull ups

a) mobility 4min
1:00 each
samson stretch
inverted hamstring stretch
hand walk
calf stretch

b) warm up 4min
2 rounds
100m run
10 good mornings (empty bar)
5 plank push up flow

c) deadlift + ring dip 12min
1 set
max unbroken deadlifts @ 80%

only work to technical failure

3-4 sets
5-15 strict ring dips

c) conditioning 18min
8 rounds for time
200m run
6 deadlifts 110/75kg
10 push ups

a) mobility 3min
1:00 each
elbow instep rotation
kneeling lat stretch
calf stretch

b) warm up 4min
on every 2:00 x 2
10 straight leg sit ups
40 single unders / 20 double unders
remaining time row

c) conditioning 36min
5 rounds
amrap 4min
15 toes to bar
30/24 cal row
60 double unders
max cal row

4 min rest

a) mobility & warm up 5min
line drills

b) barbell complex 10min
emom 10min
1 power clean
1 front squat
1 push jerk

start light and build to heavy

c) conditioning 10min
amrap 10min
3 power cleans 60/40 kg
3 front squats
3 push jerks

d) running accessory 10min
4 sets
400m run
30 sec rest

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

b) warm up 8min
2 rounds
1:00 row
1:00 kb deadlifts
1:00 ring rows
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 kb high pulls
3. 4-10 burpee pull ups
4. 8-15 cal bike
5. rest