WODs

  • Tue 19. Sep

    a) mobility & warm up 6min
    line drills

    b) clean complex 10min
    emom 10min
    1 power clean + 1 front squat + 1 squat clean

    start light/moderate and add weight each minute

    d) conditioning 18min
    for time
    30 power cleans 70/50kg
    600m run
    20 front squats
    600m run
    10 squat cleans
    600m run

  • Mon 18. Sep

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

    b) warm up 5min
    on every 2:30 for 2 rounds
    50 single unders
    10 step ups
    remaining time row

    c) benchmark conditioning 40min
    "9/11"
    for time
    2001 m row
    343 double unders
    110 db box step ups 50cm
    2977 m row

  • Sun 17. Sep

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

    b) warm up 5min
    1 round
    1:00 ring rows
    1:00 row
    1:00 db deadlift
    1:00 push ups
    1:00 sit ups

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-20 jumping pull ups
    2. 8-15 cal row
    3. 10-20 db hang clean & jerks
    4. 10-20 sit ups
    5. rest

  • Sat 16. Sep

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

    b) warm up 6min
    amrap 6min
    in teams of 2
    10 air squats
    8 push ups
    6 down ups
    partner runs 100m

    c) conditioning 30min
    in teams of 2
    3 rounds
    600m plate run 20/15kg
    50 burpees over the bar
    40 thrusters 40/30kg

  • Fri 15. Sep

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

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 good mornings (empty bar)
    10 step ups
    remaining time row

    c) deadlift 12min
    on the 3:00 x 4
    5 deadlifts @ 80-85% (across)

    d) conditioning 18min
    3 rounds
    amrap 4min
    500/450 m row
    25 deadlifts 80/60kg
    max box jumps 60/50
    2min rest

  • Thu 14. Sep

    a) mobility 4min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    down dog to seal
    scorpion

    b) warm up 5min
    amrap 5min
    10 ring rows
    10 sit ups
    10 push ups
    10 air squats

    c) conditioning 35min
    5 rounds for time
    40 sit ups
    3 rounds of "Cindy"
    200 m farmers carry 20/15 kg

    1 round of "Cindy"
    5 pull ups
    10 push ups
    15 air squats