WODs

  • Sat 2. Dec

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

    b) warm up 6min
    2 rounds each
    in teams of 2
    10 lunges
    8 db deadlifts
    6 burpees
    partner skis

    c) conditioning 35min
    for time
    100/90/80 cal ski
    100 single arm db overhead lunges 20/15kg
    100 single arm devils press
    100 single arm db overhead lunges
    100/90/80 cal ski

  • Fri 1. Dec

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk + push up
    hip crossovers

    b) warm up 5min
    amrap 5min
    10 elbow rotations
    10 good mornings
    10 shoulder press
    10 straight leg sit ups

    c) barbell complex 14min
    on every 2:00 x 7
    3 deadlifts
    2 hang power cleans
    1 push jerk

    d) conditioning 15min
    5 rounds for time
    12 deadlifts 60/40kg
    9 hang power cleans
    6 push jerks
    6-9-12-15-18 toes to bar

  • Thu 30. Nov

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

    b) warm up 4min
    2 rounds for quality
    10 ring rows
    10 push ups
    10 squats

    c) bench press 12min
    work up to a heavy single

    d) benchmark conditioning 20min
    "Cindy"
    amrap 20min
    5 pull ups
    10 push ups
    15 squats

    compare to 20.10.2020

  • Wed 29. Nov

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

    b) warm up 5min
    2 rounds
    0:45 single unders
    0:45 row
    0:45 plank

    c) skill work 5min
    double unders / crossovers

    d) conditioning 25min
    amrap 3min
    20 double unders
    10 sit ups
    max cal row

    amrap 4min
    40 double unders
    20 sit ups
    max cal row

    amrap 5min
    60 double unders
    30 sit ups
    max cal row

    amrap 6min
    80 double unders
    40 sit ups
    max cal row

    amrap 7min
    100 double unders
    50 sit ups
    max cal row

  • Tue 28. Nov

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

    b) warm up 6min
    10-8-6-4-2
    down ups
    step ups
    air squats

    c) back squat 12min
    3 sets
    3 tempo back squats @ 75 %

    *5 sec down

    d) conditioning 18min
    amrap 8min
    buy in: 800/700m ski
    max rounds
    12 front squats 50/35kg
    6 burpee box jumps

    2min rest

    amrap 8min
    buy in: 2000/1800m bike
    max rounds
    12 front squats 50/35kg
    6 burpee box jumps

  • Mon 27. Nov

    a) mobility 4min
    1:00 each
    elbow instep rotation
    hand walk
    inverted hamstring stretch
    scorpion

    b) warm up 5min
    1:00 row slow pace
    1:00 good mornings (empty bar)
    1:00 row moderate pace
    1:00 push ups
    1:00 row fast pace

    c) deadlift + ring dip 20min
    3x3 deadstop deadlifts @ 75%
    3x3 deadlifts @ 80%

    5-10 strict ring dips after each set

    d) benchmark conditioning 10min
    2000m row