WODs

  • Sa 11. Jun

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

    b) warm up 5min
    in teams of 2
    2 rounds each
    5 ring rows / pull ups
    10 med ball squat + squat hold until partner finished ski

    partner does
    15/12cal ski

    c) team conditioning
    on the 4:00 x 10
    10 strict pull ups
    30 wall balls 9/6
    max cal ski

  • Fr 10. Jun

    a) mobility 4min
    1min each
    samson stretch
    down dog and seal
    scorpions
    scapula push ups

    b) warm up 5min
    2 rounds
    200m run
    15 straight leg sit ups
    10 push ups

    c) bench press 15min
    for total laod
    5 sets of 5

    conditioning 18min
    on the 3:00 x 6
    400m run
    1 unbroken set toes to bar

    score is total reps

  • Do 9. Jun

    a) mobility 4min
    2min each
    handwalks + scorpions
    instep rotation + half front split

    b) warm up
    in teams of 2
    2 rounds each
    5 db burpee deadlifts 20/15
    5 step overs
    partner does
    500m bike

    c) long conditioning 32min
    8 rounds for total reps

    amrap 2min
    max cal bike

    amrap 2min
    30 db snatches 20/15
    15 burpee box jump overs

    *pick up where you left off

  • Mi 8. Jun

    a) mobility 4min
    1min each
    warrior squats
    lateral squat stretch
    calf stretch
    lat stretch

    b) warm up 4min
    for quality
    100 single unders
    20 air squats
    50 single unders
    10 front squats (empty bar)

    c) front squat 15min
    for total load
    5 sets of 5

    d) conditioning 18min
    amrap 18min
    500m row
    30 push press 40/30
    100 double unders
    500m row
    30 front squats
    100 double unders
    500m row
    30 thrusters
    100 double unders

  • Di 7. Jun

    a) mobility 4min
    1min each
    samson stretch
    handwalks
    kneeling forearm stretch
    front rack stretch

    b) clean warm up 10min

    c) power clean 10min
    unbroken sets for load
    15-12-9 power cleans

    rest as needed between sets

    d) benchmark conditioning 15min
    "Helen"
    3 rounds
    400m run
    21 swings 24/16
    12 pull ups

    compare to 11.09.2019