WODs

  • Sa 15. Jun

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

    b) warm up 6min
    in teams of 2
    6 straight leg sit ups
    6 db swings
    remaining time burpees
    partner runs 100m

    c) conditioning 36min
    in teams of 2
    3 rounds for time
    800m run
    10 rounds
    4 target burpees
    4 toes to bar
    4 db hang clean & jerk 25/20kg

  • Fr 14. Jun

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

    b) warm up 4min
    2 rounds
    10 medball deadlifts
    10 medball squats
    10 medball press

    c) front squat 10min
    max reps of front squats @ 85%

    to technical failure. add 5kg to each set from last attempt on 26.4.24

    d) conditioning 18min
    for time
    10-9-8-7-6-5-4-3-2-1
    deadlifts 100/70kg

    15 wall balls after each set

  • Do 13. Jun

    a) mobility 3min
    1:00 each
    samson stretch
    hand walk
    hip crossovers

    b) warm up 4min
    1:00 each
    bike
    burpee
    plank
    burpee

    c) sled drag + hold 12min
    3 rounds
    40 sec on / 20 sec off
    reverse sled drag 80/60kg
    side plank hold / left
    side plank hold / right
    wall sit

    d) conditioning 20min
    amrap 20min
    30/24 cal bike/ski
    10 burpees
    30 sit ups
    10 burpees

  • Mi 12. Jun

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

    b) warm up 5min
    2 rounds
    10 elbow rotations
    10 good mornings
    30 single unders
    100m run

    c) power clean 12min
    max reps of power cleans @ 85%

    to technical failure. add 5kg to each set from last attempt on 24.4.24

    d) conditioning 18min
    8 rounds for time
    5 power cleans 70/50kg
    30 double unders
    100m run

  • Di 11. Jun

    a) mobility 3min
    1:00 each
    hand walk
    sumo squat stretch
    kneeling lat stretch

    b) warm up 5min
    2 rounds
    10 push ups
    10 air squats
    10 ring rows
    10/8 cal row

    c) strict (weighted) pull up 10min
    work up to a heavy double

    d) conditioning 20min
    3 rounds
    amrap 4min
    3 rounds
    5 push press 50/35kg
    5 front squats
    5 pull ups
    max cal row

    4 min rest

  • Mo 10. Jun

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

    b) warm up 4min
    2 rounds
    10 scapula push ups + 5 push ups
    10 step ups
    10 alt. db deadlifts

    c) bench press 10min
    max reps of bench press @ 85%

    to technical failure. add 2.5kg to each set from last attempt on 22.4.24

    d) conditioning 15min
    10 rounds for time
    10 alt. db snatches 22.5/15kg
    10 box jumps 60/50cm
    10 push ups