WODs

  • Fri 16. Aug

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

    b) warm up 4min
    3 rounds
    10 air squats
    5 burpees
    100m run

    c) back squat 15min
    build to a heavy 3 rep back squat

    d) conditioning 16min
    for time
    40 db burpee squat cleans 22.5/15kg

    on every 2:00 (starting at 0:00)
    200m run

  • Thu 15. Aug

    a) mobility + warm up 6min
    1:00 each
    hand walk + push up
    row
    kneeling lat stretch
    row
    straight leg sit ups
    row

    b) strict pull up 10min
    3-5 sets
    big set strict pull ups

    1-2 min rest between sets

    c) conditioning 25min
    10-9-8-7-6-5-4-3-2-1
    toes to bar
    20-18-16-14-12-10-8-6-4-2
    push ups
    200/180m row

  • Wed 14. Aug

    a) mobility 3min
    1:00 each
    samson stretch
    down dog to seal
    calf stretch

    b) warm up 4min
    2 rounds
    10 good mornings
    50 single unders
    10/8 cal bike / ski

    c) deadlift 15min
    build to a heavy 3 rep deadlift

    d) conditioning 15min
    amrap 1min
    3 deadlifts 100/70kg
    50 double unders
    max cal bike or ski*

    amrap 2min
    6 deadlifts 100/70kg
    50 double unders
    max cal bike or ski*

    amrap 3min
    9 deadlifts
    50 double unders
    max cal bike or ski*

    amrap 4min
    12 deadlifts
    50 double unders
    max cal bike or ski*

    amrap 5min
    15 deadlifts
    50 double unders
    max cal bike or ski*

    *choose an erg for the whole workout

  • Tue 13. Aug

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

    b) warm up 4min
    on every 2:00 x 2
    5 burpees
    10 medball thruster
    remaining time row

    c) conditioning 35min
    for time
    3 rounds
    25 burpees over the rower
    50 wall balls

    into

    150/120 cal row

    performed as:
    2min work
    1min rest

  • Mon 12. Aug

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

    b) warm up 4min
    2 rounds
    100m run
    10 ring rows
    10 good mornings
    10 elbow rotations

    c) strict press 12min
    build to a heavy 3 rep strict press

    d) conditioning 15min
    for time
    1000m run
    50 pull ups
    30 power cleans 70/50kg

    rx+ chest to bar pull ups

  • Sun 11. Aug

    a) mobility 4min
    1:00 each
    samson stretch
    hand walk + push up
    elbow instep rotation
    hip crossovers

    b) warm up 8min
    2 rounds
    1:00 row
    1:00 lunges
    1:00 bike / ski
    1:00 straight leg sit ups

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 8-15 cal row
    2. 10-20 jumping lunges
    3. 8-15 cal bike / ski
    4. 8-15 toes to bar
    5. rest