WODs

  • Wed 21. May

    a) mobility 3min
    1:00 each
    sumo squat stretch
    instep rotations
    lat stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 elbow rotations
    15sec. deep front squat hold
    10 step back lunges
    *remaining time row

    c) fronst squat 14min
    4 sets
    3 front squats
    (heavier than last week)

    d) conditioning 12min
    for time
    5 rounds
    15/12cal row
    9 front squats 50/35kg

    e) stability 4min
    30sec. on / 15sec. off (6 sets)
    1. top of ring row hold
    2. wall sit

    Skill Class 18:00
    front squat + row

  • Tue 20. May

    a) mobility 3min
    1:00 each
    seated pike stretch
    hand walk
    scorpions

    b) warm up 4min
    amrap 4min
    10 straight leg sit ups
    10 hang high pulls
    10 elbow rotations

    c) skill 6min
    hang power clean

    d) hang power clean 12min
    4 sets
    3 hang power cleans
    (same weight across)

    e) conditioning 10min
    amrap 10min
    10 hang power cleans 50/35kg
    10 toes to bar

  • Mon 19. May

    a) mobility 3min
    1:00 each
    samson stretch
    calf stretch
    scorpions

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 burpees
    10 scap. push ups
    *remaining time double under practice

    c) push press 12min
    4 sets
    3 push press
    (heavier than last week)

    d) conditioning 12min
    amrap 12min
    9 push press 40/30kg
    6 burpees
    30 double unders

    e) shoulder 6min
    30sec. on /15sec off (4 rounds each)
    1. prone snow angels
    2. z-press overhead hold (empty bar)

    Skill Class 18:00
    push press + double under

  • Sun 18. May

    a) mobility 3min
    1:00 each
    hand walk
    instrep rotation
    lat stretch

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. scap. push ups
    2. ring rows
    3. step back lunges
    4. plank hold

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 3-6 wall walks
    2. 8-12 strict supinated pull ups
    3. 12-18 jumping lunges
    4. 20 russian twists
    5. rest

    Sunday Endurance for Open Gym
    3 sets (pick your erg)
    6:00 moderate pace [rpe 6]
    0:30 sprint pace [rpe 9]
    3:30 easy pace [rpe 3]
    aerobic power [lactate threshold]

  • Sat 17. May

    a) mobility 3min
    1:00 each
    sumo squat stretch
    instep rotation
    calf stretch

    b) warm up 5min
    amrap 5min
    10 box step ups
    10 medball thruster

    *partner is rowing

    c) conditioning 30min
    in teams of 2
    on the 10:00 x 3 rounds:
    500/475/450m row
    80 wallballs 20/14lbs
    50 box jumps 60/50cm

    score: slowest round

  • Fri 16. May

    a) mobility 3min
    1:00 each
    samson stretch
    hand walk
    scorpions

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 snatch grip hang high pulls
    10 behind the neck push press
    *remaining time bike/ski

    c) skill 8min
    hang power snatch

    d) hang power snatch 8min
    on every 1:00 x 8 sets
    2 hang power snatches
    (build in weight)

    e) conditioning 13min
    amrap 1min x 4 rounds
    5 devils press2x15/10kg
    max. cal bike/ski
    • rest 3min between rounds

    score: total cal