WODs

  • So 12. Jul

    a) movement prep
    tabata
    jumping jacks
    samson stretch

    b) conditioning
    3 rounds
    90" on/30"off
    wall ball sit ups
    push ups
    row
    bench hop overs

  • Sa 11. Jul

    a) movement prep
    2 rounds
    50""on/10""off
    row
    sumo squat stretch
    handwalk

    b) prehab
    3 rounds
    30"on/15"off
    top of handstand hold
    arch hold

    c) conditioning
    teams of two
    10 rounds
    for time
    10 handstand push ups
    20 wall balls 20/14
    30/20cal row

    scaled hand release push ups

    time cap 30min

  • Fr 10. Jul

    a) movement prep
    2 rounds
    50""on/10""off
    bike/ski
    handwalk
    dynamic bridge

    b) prehab
    2 rounds
    30"on/10"off
    seated single arm db overhead hold/side
    reverse plank hold

    c) skill
    handstandwalk

    d) conditioning
    amrap 8min
    6 double db hang power snatches 20/15
    12/10cal ski

    2min rest

    amrap 8min
    6 double db burpee 20/15
    12/10cal bike

  • Do 9. Jul

    a) movement prep
    amrap 5min
    5 down ups
    10 samson stretches
    5 down dog & seal

    b) prehab
    tabata
    hollow hold
    arch hold

    c) strength
    6 sets on every 2min
    3 frontsquats >80%

    d) conditioning
    6 rounds
    8 toes to bar
    10 frontsquats 50/35
    8 burpees over the bar

    time cap 15min

  • Mi 8. Jul

    a) movement prep
    2 rounds
    50"on/10"off
    row
    handwalk + push ups

    b) prehab
    2 rounds
    30"on/15"off
    barbell overhead hold
    hanging hollow hold

    c) strength
    within 12min
    build up to a heavy push press

    d) conditioning
    amrap 15min
    10 pull ups
    10 shoulder to overhead 50/35
    20/15cal row

    scaled 40/30

  • Di 7. Jul

    a) movement prep
    2 rounds
    40"on/10"off
    down ups
    samson stretch

    b) prehab
    3 rounds
    30"on/10"on
    hollow rocks
    side plank raises/side

    c) conditioning
    "Will Lindsay"
    10 rounds
    for time
    3 devils press 25/15
    22 alt db lunges 25/15
    19 squats

    time cap 25min