WODs

  • Wed 16. Sep

    a) movement prep
    2 rounds
    50"on/10"off
    row
    sumo squat stretch

    b) strength
    5 sets on every 2min
    3 backsquats > 83%

    c) conditioning
    50/35cal row
    25 goblet squats
    25 toes to bar
    50 swings
    25 toes to bar
    25 goblet squats
    50/35cal row

    SWEATCLUB
    a) movement prep
    2 rounds
    45"on/15"off
    instep stretch + rotation
    alt bird dog

    b) skill: kb swings

    c) conditioning
    emom 30min
    1. 15/10cal row
    2. 10-15 goblet squats
    3. 10-15 knee raises/toes to bar
    4. 10-15 swings
    5. rest

  • Tue 15. Sep

    a) movement prep
    2 rounds
    40"on/10"off
    rope jumps
    handwalk + push ups
    hollow hold

    b) strength
    4 sets
    6 bench press (climbing)
    30sec l-sit hold on parallettes

    c) conditioning
    amrap 12min
    30 double unders
    10 push jerks 50/35
    5 bar muscle ups

    scale jumping bar muscle ups, pull ups

  • Mon 14. Sep

    a) movement prep
    amrap 5min
    200m run
    5 down ups
    10 sumo squat stretch

    b) conditioning
    "Helton"
    3 rounds
    800m run
    30 db squat cleans 22,5/15
    30 burpees

    compare to 06.06.2019

    SWEATCLUB
    a) movement prep
    amrap 4min
    20 mountain climbers
    5 down ups
    5 sumo squat stretch

    b) skill: db hang squat clean

    c) conditioning
    8 rounds
    30"on/15"off
    db hang squat cleans
    burpees
    ski
    bench hop overs

  • Sun 13. Sep

    a) movement prep
    tabata
    jumping jacks
    down ups

    b) skill: row

    c) conditioning
    emom 30min
    1. 12/10 bike
    2. 20 sit ups
    3. 15 kb high pulls
    4. 10 burpees
    5. 12/10cal row
    6. rest

  • Sat 12. Sep

    a) movement prep
    tabata
    jumping jacks
    elbow instep stretch + rotation

    b) conditioning
    teams of two
    for time
    800m run
    10 rounds
    10 pull ups
    20 push ups
    30 sit ups
    800m run

  • Fri 11. Sep

    a) movement prep
    2 rounds
    50"on/10"off
    rope jumps
    samson stretch
    sumo squat stretch

    b) strength
    5 sets
    6 bulgarian split squats/side 20/15
    max chin ups

    c) conditioning
    100-80-60-40-20 reps
    double unders
    50-40-30-20-10 reps
    wall balls 20/14

    SWEATCLUB
    a) movement prep

    b) skill: wall ball

    c) conditioning
    6 rounds
    45"on/15"off
    wall balls
    rope jumps
    kb swings
    hand release push ups