WODs

  • Thu 28. Nov

    a) mobility 3min
    1:00 each
    calf stretch
    lat stretch
    handwalk

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 ring rows
    10 straight leg sit ups
    20 single unders
    remaining time bike/ski

    c) chin ups 12min
    4-4-3-2
    (increasing weight)

    d) conditioning 18min
    6 rounds for time
    12/10cal bike/ski
    50 double under
    12 toes to bar

  • Wed 27. Nov

    a) mobility 3min
    1:00 each
    inverted hamstring stretch
    scorpions
    elbow instep rotations

    b) warm up 4min
    amrap 4min
    10 good mornings
    10 hang high pulls
    10 scap. push ups

    c) deadlift 14min
    3-5 sets 3 deadliffts
    (~82% of 1rm across)

    d) conditioning 16min
    for time
    21-15-9-6-3
    power cleans 60/40kg
    42-30-18-12-6
    hand release push ups

  • Tue 26. Nov

    a) mobility 3min
    1:00 each
    lat stretch
    elbow instep rotation
    scorpions

    b) warm up 4min
    2 rounds
    10 ring rows
    10 kb swings
    10/8 cal bike

    c) conditioning 25min
    5 rounds for time
    3 rope climbs
    18 kb snatches 24/16kg
    24/19cal bike
    1:00 rest

  • Mon 25. Nov

    a) line drills 5min

    b) strict press 12min
    3-5 sets 3 strict press
    (~82% of 1rm across)

    c) conditioning 12min
    amrap 12min
    8 double db push press 2x 22,5/15kg
    4 burpee pull ups
    8 double db step back lunges
    4 burpee pull ups

    rx+
    8 handstand push ups
    instead of
    8 db push press

    d) bulletproof shoulders 4min
    tabata (20sec. on / 10sec. off)
    prone press

  • Sun 24. Nov

    a) mobility 4min
    1:00 each
    elbow instep rotation
    samson stretch
    hanwalk
    calf stretch

    b) warm up 6min
    40sec on / 20sec off x2 rounds
    1. row
    2. step back lunges
    3. scap. push ups

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 8-15cal row
    2. 8-15 hanging knee to chest
    3. 8-15 burpees
    4. 8-16 goblet lunges 24/16kg
    5. rest

  • Sat 23. Nov

    a) mobility 4min
    1:00 each
    samson stretch
    scorpions
    elbow instep rotation
    handwalk

    b) warm up 5min
    in teams of 2
    2 rounds each
    partner A:
    8 straight leg sit ups
    10 db deadlifts (5 each side)
    partner B:
    bike

    c) team conditioning 30min
    in teams of 2
    for time
    50-40-30-20-10
    toes to bar
    cal bike
    db snatches 22,5/15kg

    m/f
    45-36-27-18-9 cal
    f/f
    40-32-24-16-8 cal