WODs

  • Thu 1. Jun

    a) mobility 4min
    1:00 each
    elbow instep rotation
    scorpion
    kneeling lat stretch
    calf stretch

    b) warm up 4min
    tabata (20sec on/10 sec off)
    push ups
    single unders

    c) push jerk 12min
    build to a heavy set of 3

    d) conditioning 18min
    9 rounds for time
    7 bar facing burpees
    5 push jerks 60/40kg
    30 double unders

  • Wed 31. May

    a) mobility 3min
    1:00 each
    handwalk
    inverted hamstring stretch
    hip crossovers

    b) warm up 6min
    2 rounds
    1:00 prisoner good mornings
    1:00 sit ups
    1:00 bike

    c) conditioning 30min
    5 rounds
    amrap 3min
    30 sit ups
    15 deadlifts 80/60kg
    max cal bike

    3 min rest

  • Tue 30. May

    a) mobility / warm up 5min
    line drills

    b) benchmark conditioning
    "Murph"
    for time
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run

    partition as needed. optional weight vest 9/6kg.

    compare to 30.5.2022

  • Sun 28. May

    a) mobility 4min
    1:00 each
    hand walk
    hip crossover
    inverted hamstring stretch
    scorpion

    b) warm up 8min
    2 rounds
    1:00 burpees
    1:00 bike
    1:00 plank
    1:00 row

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 5-10 single arm devils press
    2. 10-15 cal bike
    3. 15-20 sit ups
    4. 10-15 cal row
    5. rest

  • Sat 27. May

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

    b) warm up 5min
    3 rounds
    10 medball squats
    10 ring rows
    partner runs 100m

    c) conditioning 35min
    in teams of 2 for time
    1,200m medball run

    6 rounds
    20 wall balls 20/14lbs
    10 pull ups

    800m medball run

    4 rounds
    20 wall balls
    10 pull ups

    400m medball run

    2 rounds
    20 wall balls
    10 pull ups

  • Fri 26. May

    a) mobility 3min
    1:00 each
    samson stretch
    elbow instep rotation
    inverted hamstring stretch

    b) warm up 6min
    barbell warm up

    c) clean & jerk 12min
    build to a heavy double

    d) benchmark conditioning 8min
    "Grace"
    for time
    30 clean & jerks 60/40

    compare to 17.5.2022

    e) ski intervals 5min
    5 rounds for calories
    20sec max effort ski
    40sec rest