WODs

  • 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

  • Mi 22. Jun

    a) mobility 4min
    scorpions
    downdog to seal
    warrior squats
    calf stretches

    b) warm up 3min
    for quality
    5 sqauts
    5 press (empty bar)
    5 squats
    5 push press
    5 squats
    5 push jerks

    c) shoulder to overhead cycling 10min
    for load
    15-12-9 unbroken shoulder to overehead

    d) conditioning 25min
    for time
    21-15-9
    wall balls 9/6
    box jumps

    200m farmers carry 20/15

    21-15-9
    wall balls 9/6
    box jumps

    200m farmers carry 20/15

    21-15-9
    wall balls 9/6
    box jumps

  • Di 21. Jun

    a) mobility 4min
    1min each
    samson stretch
    instep rotation
    inverted hamstring stretch
    kneeling lat stretch

    b) warm up 5min
    2 rounds for qulity
    200m run
    10 good mornings (empty bar)
    5 ring rows

    c) deadlift 15min
    for total
    load 5 sets of 4

    d) conditioning 18min
    for time
    800m run
    40 alt db snatches 20/15
    20 bar muscle ups
    40 alt db snatches 20/15
    800m run

  • Mo 20. Jun

    a) mobility 4min
    1min each
    scorpions
    table top bridge
    instep roations
    reverse snowangels

    b) warm up 5min
    for quality
    1min row
    15 strict press (empty)
    30sec handstand hold (nose or heels to wall)
    15 barbell sit ups
    1min row

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

    d) conditioning 18min
    on the 3:00 x 6 rounds
    500/400m row
    max reps
    1. handstand push ups
    2. med ball sit ups 9/6

  • So 19. Jun

    a) mobility 4min
    1min each
    scorpions
    handwalks
    sasmons
    30s hollow hold

    b) warm up 4min
    1 round
    1min jumping in to dip support
    1min bike (cal)
    1min db hang snatch
    1min row

    conditioing 35min
    emom 35min (7 rounds)
    1. 15-30sec dip support hold
    2. 10-15cal bike
    3. 5-10 devils press
    4. 10-15cal row
    5. rest

  • Sa 18. Jun

    a) mobility 6min
    in teams of 2
    1-2min each
    squat stretch with plate
    partner shoulder stretch 1
    partner shouder stretch 2

    b) warm up 5min
    in teams of 2
    1 round each
    A: 100m easy run
    B: 10 shoulder press + front squat hold*
    A: 100m easy run
    B: 10 front squat + overhead hold*

    *until partner return from running

    c) team conditioning 35min
    in teams of 2
    50-40-30-20-10 reps for time
    shoulder to overhead 40/30
    front squats
    *400m run after each round