WODs

  • Do 30. Jul

    a) movement prep
    2 rounds
    50"on/10"off
    ski/bike
    instep stretch + rotation

    b) skill: turkish get ups

    c) strength
    4 sets on every 3min
    4 alt kb turkish get ups
    16 kb russian twist

    c) conditioning
    emom 16min
    1. 15/10cal ski
    2. 8 kb hang power snatches 24/16
    3. 15/10cal bike
    4. 16 sit ups

  • Mi 29. Jul

    a) movement prep
    amrap 5min
    200m run
    10 samson stretch
    10 squats

    b) skill: pull up

    c) conditioning
    "Badger"
    3 rounds for time
    30 squat cleans 40/30
    30 pull ups
    800m run

    compare to 24.05.2019

    time cap 28min

    SWEATCLUB
    a) movement prep
    2 rounds
    30"on/10"off
    mountain climbers
    samson stretch

    b) skill: db snatch

    c) conditioning
    emom 25min
    1. 12 alt db snatches
    2. 15/10cal ski
    3. 15 sit ups
    4. 15/10cal row
    5. rest

  • Di 28. Jul

    a) movement prep
    2 rounds
    50"on/10"off
    rope jumps
    handwalk + push up

    b) prehab
    2 rounds
    30"on/10"off
    barbell overhead hold
    hollow rocks

    c) strength
    5 sets on every 2:00min
    4 shoulder press >78%
    8 double db bent over row

    d) conditioning
    8 rounds
    for time
    8 db push press 20/15
    8 toes to bar
    36 double unders

    time cap 16min

  • Mo 27. Jul

    a) movement prep
    2 rounds
    40"on/10"off
    step ups
    sumo squat stretch

    b) prehab
    2 rounds
    30"on/10""off
    kb bottom of squat hold
    hollow hold

    c) strength
    5 supersets
    5 backsquats >77%
    5 high box jumps 100/80

    d) conditioning
    amrap 10min
    20 swings 24/16
    10 burpee box jump overs 60/50

    SWEATCLUB
    a) movement prep
    tabata
    down ups
    samson stretch

    b) skill: db single arm hang clean & jerk

    c) conditioning
    8 rounds
    30"on/15"off
    bike
    db single arm hang clean & jerk
    burpees
    alt db frontrack lunges

  • So 26. Jul

    a) movement prep
    2 rounds
    40"on/10"off
    jumping jacks
    handwalk with 3 sec pause on top

    b) skill: kb high pull

    c) conditioning
    emom 25min
    1. 3 wall climbs
    2. 15 kb high pulls
    3. 20 alt single leg v-ups
    4. 12 kb step ups
    5. rest

    ENDURANCE
    a) movement prep
    400m run
    250m row

    b) prehab
    tabata
    hollow rocks
    arch rocks

    c) conditioning
    for max reps
    10 rounds
    1min on/1min off
    10 shuttle runs (10m)
    max cal row

    5min rest

    10 rounds
    for max reps
    1min on/1min off
    15/10cal row
    max shuttle runs (10m)

  • Sa 25. Jul

    a) movement prep
    2 rounds
    20"on/10"off
    jumping jacks
    samson stretch
    handwalk

    b) prehab
    2 rounds
    30"on/10"off
    marching plank
    reverse snow angels

    c) conditioning
    in teams of two
    for time
    140cal bike
    100 alt db snatches 25/15
    80 db step overs 60/50
    100 alt db snatches 25/15
    140cal ski

    time cap 30min

    male/female 120
    female/female 100