WODs

  • Sa 26. Sep

    a) movement prep
    tabata
    jumping jacks
    samson stretch

    b) GAMES WEEK
    EVENT 7
    "AWFUL ANNIE"
    teams of two
    for time
    100 double unders
    100 sit ups
    50 power cleans 50/35
    80 double unders
    80 sit ups
    40 power cleans 50/35
    60 double unders
    60 sit ups
    30 power cleans 50/35
    40 double unders
    40 sit ups
    20 power cleans 50/35
    20 double unders
    20 sit ups
    10 power cleans 50/35

  • Fr 25. Sep

    a) movement prep
    amrap 5min
    20 jumping jacks
    10 sumo squat stretch
    10 ring rows
    5 handwalk + push ups

    b) strength
    GAMES WEEK - EVENT 2
    1rm frontsquat

    c) conditioining
    GAMES WEEK - EVENT 1
    FRIENDLY FRAN
    3 rounds
    21 thrusters 40/30
    21 pull ups

    scaled 30/20, ring rows

    SWEATCLUB
    a) movement prep
    2 rounds
    30"on/10"off
    skipping
    sumo squat stretch
    reverse snow angels

    b) skill: db thruster

    c) conditioning
    emom 30min
    1. 15/10cal bike
    2. 15 db thruster
    3. 10-15 ring rows
    4. 20-25 sit ups
    5. rest

  • Do 24. Sep

    a) movement prep
    2 rounds
    40"on/10"off
    rope jumps
    handwalk + push ups
    hollow rocks

    b) emom 10min
    1. 1-2 rope climb
    2. 30sec kb flutterkicks

    c) conditioning
    10 rounds
    for time
    10 swings 24/16
    6 toes to bar
    *every 2min 30 double unders

  • Mi 23. Sep

    a) movement prep
    2 rounds
    50"on/10"off
    row
    samson stretch
    handwalk + push ups
    barbell good mornings

    b) conditioning
    GAMES WEEK - EVENT 3
    DAMN DIANE
    3 rounds
    15 deadlifts 100/70
    15 strict handstand push ups

    scaled 60/40, hand release push ups

    into

    EVENT 4
    1000m row

    SWEATCLUB
    a) movement prep
    2 rounds
    45"on/15"off
    alt instep stretch + rotation
    prisoner good mornings

    b) skill: db deadlifts

    c) conditioning
    8 rounds
    30"on/15"off
    db deadlift burpee
    db box step overs
    db push ups
    row

  • Di 22. Sep

    a) movement preop
    45"on/15"off
    ski
    down dog & seal
    bike
    step ups

    b) emom 10min
    1. 10 db floor press
    2. 10 db renegade row

    c) conditioning
    amrap 8min
    20/15cal ski
    10 double db snatches 20/15

    2min rest

    amrap 8min
    20/15cal bike
    10 db box step overs

  • Mo 21. Sep

    a) movement prep
    amrap 5min
    100m run
    10 sumo squat stretch
    5 down ups

    b) conditioning
    GAMES WEEK - EVENT 5
    NASTY NANCY
    5 rounds
    400m run
    15 overhead squats 40/30
    15 bar facing burpees

    scaled 20/15

    into

    EVENT 6
    max handstand hold

    scaled nose to wall handstand hold

    SWEATCLUB
    a) movement prep
    amrap 5min
    5 down ups
    10 sumo squat stretch
    10 dowel pass through

    b) skill: db overhead lunges

    c) conditioning
    8 rounds
    30"on/15"off
    wall climb
    db overhead lunges
    ski
    burpees over db