WODs

  • Do 5. Aug

    a) warm up 5min
    2 sets
    45"on/15"off
    row
    single unders
    ring rows
    b) gymnastic skill 10min
    bar muscle up
    c) conditioning 20min
    Event 7 (Master)
    modified
    for time
    15 bar muscle-ups
    30/24cal row
    100 double-unders
    12 bar muscle-ups
    30/24cal row
    100 double-unders
    9 bar muscle-ups
    30/24cal row
    100 double-unders

    scale jumping bar muscle ups. strict pull ups, jumping pull ups, single unders (x2)

  • Mi 4. Aug

    a) warm up 6min
    2 sets
    30"on/15"off
    down ups
    handwalk + push ups
    sumo squat stretch
    nose to wall handstand hold
    b) backsquat 15min
    6 sets
    4 reps >86%"
    c) conditioning 14min
    Event 9 (Master)
    modified
    for time
    10-8-6-4-2 reps
    wall walks
    thruster 50/35

    scale handwalk + push ups, 40/30

  • Di 3. Aug

    a) warm up 5min
    line drills
    b) gymnastic skill 10min
    rope climb/ peg board
    c) conditioning 20min
    modified event 10 (Individual)
    for time
    30 toes to bar
    1km run
    30 toes to bar
    1km run
    30 toes to bar

    scale leg raises, knee raises

  • Mo 2. Aug

    a) warm up 6min
    amrap 6min
    10/8cal bike
    10 alt instep stretch+ rotation
    5 barbell good mornings (unloaded bar)
    b) deadlift 15min
    6 sets
    4 reps >87% "
    c) conditioning 16min
    Event 8 (Master)
    amrap 7min
    10/8cal bike
    10 burpee box jump-overs 60/50
    2min rest
    Event 5 (Individuel)
    modified
    amrap 7min
    4 stict pull ups
    500/400m skierg
    100m slamball carry

  • Fr 30. Jul

    a) warm up 5min
    3 rounds
    50 single unders
    10 down ups
    b) bench press 14min
    5 sets
    5 reps >75%""
    d) conditioning 12min
    amrap 12min
    10-20-30-40-50-60-etc
    2-4-6-8-10-12-etc
    double unders
    single arm devils press 25/15

    scale single unders (x2), 15/10

  • Do 29. Jul

    a) warm up 5min
    line drills
    b) conditioning 25-30min
    a) “Harper”
    amrap 23min
    9 chest to bar pull ups
    15 power cleans 60/40
    21 squats
    400m run with plate 20/15
     
    compare to 12.09.2018

    scsle pull ups, jumping pull ups, 40/30, 10/5