WODs

  • Fri 20. May

    a) mobility 4min
    1min each
    handwalks
    calf stretches
    kneeling lat strechtes
    front rack stretch

    b) clean warm up 5-10min

    c) clean complex 10min
    build to heavy complex
    power clean + hang squat clean

    d) squat clean ladder 10min
    for time
    10 x @ 50%
    8 x @ 60%
    6 x @ 70%
    4 x @ 80%
    2 x @ 90%

    e) conditioning 12min
    3 power cleans 50/35
    3 chest to bar pull ups
    3 box jumps
    6 power cleans
    6 chest to bar pull ups
    6 box jumps
    ...
    add 3 reps each round

  • Thu 19. May

    a) mobility / warm up 5min
    100m shuttle run
    10m samson stretch
    100m shuttle run
    10m bear crawl
    100m shuttle run
    10m crab walk

    b) long conditioning 35min
    for time
    20-2 db push ups on dumbbells
    100m farmers carry 20/15
    200m run

  • Wed 18. May

    a) mobility 4min
    1min each
    warrior squats
    barbell ankle stretch
    coassack squats
    qudruped rocking

    b) warm up 4min
    emom 4min
    3 front front squats (empty bar)
    6 back squats

    c) back squats 15min
    1. build to a heavy single
    2. 1 x max reps @ 80%

    d) conditioning 17min
    amrap 3min
    20 burpees over the bar
    max front squats 70/50 (heavy)

    rest 90sec

    amrap 3min
    20 burpees over the bar
    max front squats 60/40 (moderate / heavy)

    rest 90sec

    amrap 3min
    20 burpees over the bar
    max front squats 50/35 (moderate)

    rest 90sec

    amrap 3min
    20 burpees over the bar
    max front squats 40/25 (light / moderate)

  • Tue 17. May

    a) mobility 4min
    1min each
    down dog to seal
    alternating pigeon
    scorpion
    table op bridge

    b) warm up 4min
    tabata (8 intervals)
    overhead hold (empty bar)
    good mornings

    c) push jerk 15min
    1. build to a heavy single
    2. 1 x max reps @ 80%

    d) benchmark conditioning 6min
    "Grace"
    for time
    30 clean & jerks 60/40

    compare to 20.11.2019

    e) handstand accessory 10min
    3 sets
    30sec handstand hold (nose or heels to wall)
    rest 30sec
    30sec wall walks
    rest 30sec
    30sec push ups
    rest 1min

  • Mon 16. May

    a) mobility 5min
    1min each
    foamrolling upper back / lat
    lat stretch on foam roller
    handwalk
    samson stretch

    b) warm up 5min
    on every 90sec x 3
    5 pull ups / ring rows
    10 sit ups
    15 squats
    max cal row

    c) pull ups 10min
    3 supersets
    3 weighted pull ups / strict pull ups +
    max strict pulls / ring rows
    *rest 2min between sets

    d) conditioning 20min
    3 rounds for time
    10 db overhead lunges / arm
    20 toes to bar
    30 db hang snatches 20/15
    40 air squats
    500/400m row

  • Sun 15. May

    a) mobility 4min
    1min each
    inverted hamstring stretch
    scorpions
    handwalks
    plank push ups

    b) warm up 4min
    for quality
    1min kb deadlifts
    1min bike
    1min hr push ups
    1min row

    c) conditioning
    emom 30min (6 rounds)
    1. 15-20 kb high pull
    2. 10-15cal bike
    3. 15-20 hand release push ups
    4. 10-15cal row
    5. rest