WODs

  • Mi 16. Jun

    a) warm up 5min
    2 rounds
    10 samson stretch
    5 handwalk + push ups
    5 down dog & seal
    b) strength 12min
    5 sets
    1 pause push press
    2 push press
    c) conditioning 16min
    8 rounds
    for time
    30 double unders
    20 alt db snatches 22,5/15
    10 single arm db overhead lunges 22,5/15

  • Di 15. Jun

    a) warm up 5min
    2 rounds
    10 prisoner good mornings
    10 sasmon stretches
    10 hip cross overs
    b) primer 12min
    3 rounds
    10 single arm kb row/s
    20sec kb good morning hold
    30sec hollow hold
    c) gymnastic benchmark 10min
    emom 10min
    50% strict pull ups
    c) conditioning 15min
    amrap 12min
    6 deadlifts 80/60
    9 push ups
    12 box jumps

  • Mo 14. Jun

    a) warm up 5min
    10cal row >750/1000
    10 lateral squats
    10 rev lunge lateral flexion
    b) primer 12min
    3 rounds
    15 glute bridges
    30sec squat hold
    60sec plank hold
    c) strength 10min
    3 sets
    5 pause back squats (3s pause)
    d) conditioning 12min
    21,18,15,12,9 reps for time
    db push press 20/15
    cal row

  • Sa 12. Jun

    a) warm up
    400m run
    2 rounds
    10 sumo squat stretch
    10 ring rows
    5 handwalk + push ups
    10 twisted cross

    b) conditioning 35min
    teams of two
    for time
    800m run
    160 wall balls 20/14
    80 pull ups
    400m run
    80 handstand push ups
    160 alt db snatches 22,5/15
    800m run

    scale 14/10, 15/10, hand release push ups

  • Fr 11. Jun

    a) warm up 12min
    3 sets
    45"on/15"off
    single unders
    handwalk
    twisted cross
    hip cross overs
    b) gymnastic strength 10min
    max push ups
    into
    5 sets
    30""on/30""off
    nose to wall handstand hold
    c) conditioning 18min
    amrap 18min
    12 push jerks 50/35
    12 burpees over bar
    24 double unders

    scale single unders (x2), 40/30

  • Do 10. Jun

    a) warm up 6min
    amrap 6min
    10/8cal row
    10 alt instep stretch + rotation
    5 down dog & seal
    b) primer 10min
    3 sets
    10 alt barbell single leg rom deadlift (unloaded bar)
    10 alt barbell backrack lunges (unloaded bar)
    10 barbell turkish sit ups
    c) strength 12min
    5 sets
    3 pause deadlifts (3s knee)
    d) conditioning
    5 sets
    1min on/1min off
    row (max distance)