WODs

  • Mo 21. Sep

    a) movement prep
    amrap 5min
    100m run
    10 sumo squat stretch
    5 down ups

    b) conditioning
    GAMES WEEK - EVENT 5
    NASTY NANCY
    5 rounds
    400m run
    15 overhead squats 40/30
    15 bar facing burpees

    scaled 20/15

    into

    EVENT 6
    max handstand hold

    scaled nose to wall handstand hold

    SWEATCLUB
    a) movement prep
    amrap 5min
    5 down ups
    10 sumo squat stretch
    10 dowel pass through

    b) skill: db overhead lunges

    c) conditioning
    8 rounds
    30"on/15"off
    wall climb
    db overhead lunges
    ski
    burpees over db

  • So 20. Sep

    a) movement prep
    tabata
    jumping jacks
    samson stretch

    b) skill: db single arm hang power clean & jerk

    c) conditioning
    emom 30min
    1. 15/10cal ski
    2. 12 db single arm hang power clean & jerk
    3. 12 db single arm overhead lunges
    4. 50 rope jumps
    5. 6-8 single arm devils press
    6. rest

    ENDURANCE
    a) movement prep
    45"on/15"off
    row
    samson stretch
    ski
    instep stretch + rotation
    bike
    handwalk

    b) conditioning
    3 sets
    for max cal
    3min row
    30sec rest
    2min ski
    30sec rest
    1min bike
    2min rest

    *Start rowing at about 70%. Increase to 80% with the ski and go as hard as you can for a minute on the bike. Here you work at 90% of your capacity.

  • Sa 19. Sep

    a) movement prep
    amrap 5min
    100m run
    10 samson stretch
    10 hollow rocks

    b) conditioning
    teams of two
    100 power cleans 40/30
    100 burpees over the bar
    1mile run
    100 push jerks 40/30
    100 pull ups

  • Fr 18. Sep

    a) movement prep

    b) strength
    5 sets on every 3min
    5 deadlifts > 75%
    max strict hspu

    scale box supported strict hspu

    c) conditioning
    amrap 12min
    20 alt db snatches 25/15
    20 box jump overs 60/50

    rx+ 30/20

    SWEATCLUB
    a) movement prep
    2 rounds
    30"on/10"off
    jumping jacks
    samson stretch
    hollow rocks

    b) skill: db snatches

    c) conditioning
    8 rounds
    45"on/15"off
    bike
    alt db snatches
    box jump overs
    sit ups

  • Do 17. Sep

    a) movement prep
    50"on/10"off
    ski
    down dog & seal
    bike
    dynamic bridge

    b) strength
    emom 10min
    1. 4-6 strict pull ups
    2. 4-6 strict stationary dips

    scale: neg pull ups, banded pull ups, bench dips

    c) conditioning
    3 sets
    for max reps
    amrap 4min
    25/20cal ski
    20 ball slams 20/15
    max bike
    2min rest

    scale 20/15cal, 15/10

  • Mi 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