WODs

  • Di. 15. Juli

    a) mobility 4min
    1:00 each
    sumo squat stretch
    lat stretch
    scorpions
    calf stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 straight leg sit ups
    10 db deadlifts
    10 scap. push ups
    *remaining time row

    c) conditioning 30min
    amrap 30min
    20 v-ups
    20/16cal row
    100m farmer’s carry 2x22,5/15kg
    20/16cal row
    20 alt. db snatches 22,5/15kg

  • Mo. 14. Juli

    a) mobility 4min
    samson stretch
    hand walk
    scorpions
    calf stretch

    b) warm up 4min
    amrap 4min
    10 scap. push ups
    10 ring rows
    100m run

    c) strict press 15min
    3 sets
    3 strict press @ 80–85%
    1 drop set
    max reps @ 50%

    d) conditioning 15min
    21-18–15–12–9
    push-ups
    kipping pull-ups
    *200m run after each round

    Skill Class 18:00
    kipping pull up

  • So. 13. Juli

    a) mobility 3min
    1:00 each
    lat stretch
    scorpions
    hand walk

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. scap. push ups
    2. row
    3. box step ups
    4. straight leg sit ups

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 15-20 barbellthruster 20/15kg
    2. 10-15cal row
    3. 16-20 box jumps
    4. 8-12 strict knee to chest

    Sunday Endurance for Open Gym
    6 sets for quality:
    60sec fast [rpe 7]
    60sec easy [rpe 3]
    30sec fast [rpe 7]
    30sec easy [rpe 3]
    •rest 2 minutes between sets
    score: total meters
    lactate threshold

  • Fr. 11. Juli

    a) mobility 4min
    instep rotation
    90/90 hip rotation
    inverted hamstring stretch
    calf stretch

    b) warm up 4min
    amrap 4min
    10 good mornings
    10 cossack squats
    10 scap. push ups

    c) sumo deadlift 15min
    3 sets
    5 sumo deadlifts @ 77–82%
    1 drop set
    max reps @ 50%

    d) conditioning 15min
    for time
    30 deadlifts 80/60kg
    10 wall walks
    800m run
    10 wall walks
    30 deadlifts

  • Do. 10. Juli

    a) mobility 4min
    1:00 each
    sumo squat stretch
    lat stretch
    scorpions
    calf stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 medball squats
    10 medball presses
    10 ring rows
    *remaining time double under practice

    c) front squats 15min
    3 sets
    5 front squats @ 77–82%
    1 drop set
    max. reps @ 50%

    d) conditioning 12min
    amrap 2min
    50 double unders
    max wallballs 20/14lbs

    amrap 2min
    50 double unders
    max strict pull-ups

    amrap 2min
    50 double unders
    max wallballs

    amrap 2min
    50 double unders
    max strict pull-ups

    amrap 2min
    50 double unders
    max wallballs

    amrap 2min
    50 double undersea
    max strict pull-ups

    score: total wallball + strict pull-up reps