WODs

  • Di 28. Jun

    a) mobility 4min
    1min each
    sorpions
    calf stretches
    hip crossovers
    sacpula push ups

    b) warm up 4min
    in teams of 2
    2 rounds each
    A/B 1:00 rope jumps
    B/A: max bench press (empty bar)
    A/B: 0:30 rope jumps
    A/B: max bench press 40/25

    c) bench press 12min
    for total load
    5 sets of 4

    d) conditioning 18min
    amrap 18min
    40 double unders
    20 sit ups
    10 push ups

  • Mo 27. Jun

    a) mobility 3min
    1min each
    samson stretch
    sumo squat stretch
    kneeling lat stretch

    b) warm up 5min
    2 rounds for quality
    15/12 cal row
    10 sqauts
    5 ring rows / pull ups

    c) weighted pull ups 10min
    for total load
    5 sets of 4

    d) conditioning 25min
    8 rounds for time
    15/12 cal row
    15 wall balls
    rest 1:00 between rounds

  • So 26. Jun

    a) mobility 4min
    1min each
    hop cross overs
    samson stretch
    lat stretch in rings
    plank hold

    b) warm up 4min
    1 round
    1min row
    1min sit ups
    1min step ups
    1min ring rows

    c) conditioning 35min
    emom 35min (7 rounds)
    1. cal row
    2. sit up
    3. db step ups 50cm
    4. ring rows
    5. rest

  • Sa 25. Jun

    a) mobility 4min
    2min each
    partner shoulder stretch
    partner hamstring stretch

    b) warm up 6min
    in Teams of 2
    on every 90sec
    A/B: bike
    B/A: 10 muscle cleans (empty bar) + max burpees
    then
    A/B: bike
    B/A: 10 power cleans (empty bar) + max burpees

    c) team conditioning
    in teams of 2
    for time
    150/120cal bike
    into
    150 power cleans 60/40
    150 bar facing burpees

    *partition cleans and burpees however

  • Fr 24. Jun

    a) mobility
    4min
    sumo squat stretch
    calf stretch
    kneeling lat stretch
    hip circles

    b) warm up 5min
    for quality
    1min row
    10 air squats
    100 single unders
    10 air squats
    1min row

    c) back squats 15min
    for total load
    5 sets of 4

    d) conditioning 15min
    1000m row
    50 thrusters 20/15
    150 double unders
    50 thrusters 20/15
    1000m row

  • Do 23. Jun

    a) mobility 4min
    1min each
    downdog to seal
    samson stretch
    scorpions
    plank push ups

    b) warm up 5min
    3 rounds
    6 ring swings
    6 straight leg sit ups
    6 push ups
    6 kb deadlifts 24/16

    b) gymnastic conditioning 10min
    emom 10min
    1. max ring muscle ups
    2. max handstand walk

    c) conditioning 15min
    amrap 15min
    6 toes to bar
    9 push ups
    12 kb swings 24/16