WODs

  • Thu 29. Oct

    a) movement prep
    2 rounds
    45"on/15"off
    ski
    handwalk + push ups

    b) strength
    4 sets on every 2min
    5 bench press > 78% heavy

    c) conditioning
    4 rounds
    for total reps
    amrap 2:30min
    25/20cal ski
    15 box jump overs 60/50
    max hand release push ups
    2:30mim rest

  • Wed 28. Oct

    a) movement prep
    2 rounds
    50"on/10"off
    row
    down ups
    handwalk

    b) skill
    bar muscle up

    c) conditioning
    for time
    60/40cal row
    into
    6 rounds
    10 db devils press 20/15
    3 bar muscle ups
    into
    60/40cal row

    scaled jumping bar muscle ups, chest to bar pull ups (x2), pull ups (x2), jumping chest to bar pull ups (x2)

    SWEATCLUB
    a) movement prep
    amrap 5min
    30 jumping jacks
    10 prisoner good mornings
    5 handwalk + push ups

    b) skill single arm db devils press

    c) conditioning
    emom 30min
    1. 15/10cal row
    2. 8-10 single arm db devils press
    3. 10-15 knee raises
    4. 10-15 box jump overs
    5. rest

  • Tue 27. Oct

    a) movement prep
    amrap 5min
    30 jumping jacks
    10 prisoner good morings
    10 lateral squat stretch

    b) strength
    5 sets on every 3min
    5 frontsquats > 78% heavy

    c) conditioning
    amrap 10min
    4 power cleans 50/35
    4 frontsquats 50/35
    4 push press 50/35
    *each round increase one more rep

  • Mon 26. Oct

    a) movement prep
    tabata
    down ups
    instep stretch + rotation

    b) conditioning
    "Hansen"
    for time
    5 rounds
    30 swings 32/24
    30 burpees
    30 sit ups

    rx+ ghdsu´s
    scaled 24/16

    compare to 12.11.2018

    a) movement prep
    2 rounds
    40"on/10"off
    down ups
    handwalk
    dynamic bridge

    b) skill kb swing

    c) conditioning
    8 rounds
    30"on/15"off
    bike
    swings
    burpees
    sit ups

  • Sun 25. Oct

    a) movement prep
    tabata
    down ups
    samson stretch

    b) skill double db power cleans

    c) conditioning
    emom 30min
    1. 10-12 double db power cleans
    2. 8-10 double db burpee deadlifts
    3. 10-12 double db thruster
    4. 10 double db box step ups
    5. rest

    ENDURANCE
    a) movement prep
    amrap 6min
    100m run
    10 instep stretch + rotations
    100m run
    5 handwalks

    b) conditioning
    6 sets
    200m run
    15cal bike
    200m run
    15cal row
    2min rest
    *start around 60% an try to get faster in every set

  • Sat 24. Oct

    a) movement prep
    tabata
    down ups
    instep stretch + rotation

    b) conditioning
    buy in 100/75cal bike
    8 rounds
    4 power snatches 40/30
    4 burpees over the bar
    4 toes to bar
    into
    4 rounds
    8 power snatches 40/30
    8 burpees over the bar
    8 toes to bar
    2 rounds
    16 power snatches 40/30
    16 burpees over the bar
    16 toes to bar
    into
    1 round
    32 power snatches 40/30
    32 burpees over the bar
    32 toes to bar

    rx+ 50/35
    scaled 30/20, knee raises