WODs

  • Mi. 13. Dez.

    a) mobility 3min
    1:00 each
    hand walk
    sumo squat stretch
    calf stretch

    b) warm up 5min
    amrap 5min
    30 single unders
    10 medball push ups
    10 medball squats

    c) bench press 16min
    on the 1:30 x 8
    5 bench press @ 70%

    d) conditioning 14min
    amrap 14min
    60 double unders
    30 sit ups
    10-20-30... wall balls 20/14lbs

  • Di. 12. Dez.

    a) mobility 4min
    1:00 each
    elbow instep rotation
    scorpion
    hamstring stretch on box
    calf stretch

    b) warm up 5min
    on every 2:30 x 2
    10 good morning (empty bar)
    10 snatch grip behing the neck press
    10 step ups
    remaining time row

    c) power snatch 10min
    work up to a heavy set of
    5 touch and go power snatches

    d) conditioning 19min
    4 rounds
    amrap 4min
    500/450m row
    25 box jumps 60/50
    max power snatches 40/30kg

    1min rest

  • Mo. 11. Dez.

    a) mobility 3min
    1:00 each
    hand walk
    sumo squat stretch
    kneeling lat stretch

    b) warm up 5min
    on every 45 sec x 6
    1: 10 shoulder press + overhead hold
    2: 10 front squats + bottom squat hold
    3: 10 ring rows + top of ring hold

    c) back squat 15min
    4 sets
    5 tempo back squats @ 70%

    5 sec bottom hold

    d) conditioning 15min
    amrap 15min
    10 thrusters 35/25kg
    10 pull ups
    10 burpees over the bar

  • So. 10. Dez.

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

    b) warm up 8min
    2 rounds
    1:00 push ups
    1:00 row
    1:00 ring rows
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 2-4 wall walks
    2. 8-15 cal row
    3. 10-20 jumping pull ups
    4. 8-15 cal bike
    5. rest

  • Sa. 9. Dez.

    a) mobility 3min
    1:00 each
    hand walk
    sumo squat stretch
    calf stretch

    b) warm up 5min
    in teams of 2
    amrap 5min
    5 medball squats
    5 medball press
    5 step ups
    partner does down ups

    c) conditioning 32min
    in teams of 2 for time
    50-40-30-20-10-20-30-40-50
    wall balls 20/14lbs
    box jumps

    *10 synchro burpees after each round

  • Fr. 8. Dez.

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk
    scorpion

    b) warm up 6min
    on every 2:00 x 3
    10 good mornings (empty bar)
    10 straight leg sit ups
    remaining time row

    c) deadlift 18min
    3x2 deadlifts @ 80 %
    3x max deadlifts @ 85%

    d) conditioning 12min
    for time
    60 toes to bar
    60 swings 32/24kg
    60 cal row

    partition however