WODs

  • Mon 14. Jul

    a) mobility 4min
    samson stretch
    hand walk
    scorpions
    calf stretch

    b) warm up 4min
    amrap 4min
    10 scap. push ups
    10 ring rows
    100m run

    c) strict press 15min
    3 sets
    3 strict press @ 80–85%
    1 drop set
    max reps @ 50%

    d) conditioning 15min
    21-18–15–12–9
    push-ups
    kipping pull-ups
    *200m run after each round

    Skill Class 18:00
    kipping pull up

  • Sun 13. Jul

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

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. scap. push ups
    2. row
    3. box step ups
    4. straight leg sit ups

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 15-20 barbellthruster 20/15kg
    2. 10-15cal row
    3. 16-20 box jumps
    4. 8-12 strict knee to chest

    Sunday Endurance for Open Gym
    6 sets for quality:
    60sec fast [rpe 7]
    60sec easy [rpe 3]
    30sec fast [rpe 7]
    30sec easy [rpe 3]
    •rest 2 minutes between sets
    score: total meters
    lactate threshold

  • Fri 11. Jul

    a) mobility 4min
    instep rotation
    90/90 hip rotation
    inverted hamstring stretch
    calf stretch

    b) warm up 4min
    amrap 4min
    10 good mornings
    10 cossack squats
    10 scap. push ups

    c) sumo deadlift 15min
    3 sets
    5 sumo deadlifts @ 77–82%
    1 drop set
    max reps @ 50%

    d) conditioning 15min
    for time
    30 deadlifts 80/60kg
    10 wall walks
    800m run
    10 wall walks
    30 deadlifts

  • Thu 10. Jul

    a) mobility 4min
    1:00 each
    sumo squat stretch
    lat stretch
    scorpions
    calf stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 medball squats
    10 medball presses
    10 ring rows
    *remaining time double under practice

    c) front squats 15min
    3 sets
    5 front squats @ 77–82%
    1 drop set
    max. reps @ 50%

    d) conditioning 12min
    amrap 2min
    50 double unders
    max wallballs 20/14lbs

    amrap 2min
    50 double unders
    max strict pull-ups

    amrap 2min
    50 double unders
    max wallballs

    amrap 2min
    50 double unders
    max strict pull-ups

    amrap 2min
    50 double unders
    max wallballs

    amrap 2min
    50 double undersea
    max strict pull-ups

    score: total wallball + strict pull-up reps

  • Wed 9. Jul

    a) mobility 4min
    instep rotation
    hand walk
    lying hip cross over
    calf stretch

    b) warm up 4min
    amrap 4min
    100m run
    150/125m row

    c) conditioning 22min
    for time
    2 rounds
    1000m run
    1000/900m row

    d) legs + arms 9min
    on every 1:30 x 6 sets
    1. max. set ring biceps curls
    2. max. wall sit march

    Skill Class 18:00
    rowing technique