WODs

  • Mo. 28. Aug.

    a) mobility 4min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    kneeling lat stretch
    90/90 hip stretch

    b) warm up 5min
    12-10-8-6-4-2
    air squats
    ring rows

    c) front squat 15min
    build to a heavy set of 3

    1-2 min rest between sets.

    d) conditioning 15min
    for time
    10-9-8-7-6-5-4-3-2-1
    front squats 50/35 kg
    strict pull ups

  • So. 27. Aug.

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

    b) warm up 8min
    2 rounds
    1:00 bike
    1:00 mountain climbers
    1:00 row
    1:00 push ups

    c) conditioning 34min
    emom 35min (7 rounds)
    1. 8-12 cal bike
    2. 8-15 burpees
    3. 8-15 cal row
    4. 10-20 bench dips
    5. rest

  • Sa. 26. Aug.

    a) mobility 3min
    1:00 each
    hand walk
    samson stretch
    hip crossovers

    b) warm up 5min
    in teams of 2
    amrap 5min
    10 kb deadlifts
    100m run
    partner holds plank

    c) conditioning 35min
    in teams of 2
    4 rounds for time
    80 sit ups
    60 kb swings 32/24kg
    400m run with kettlebell

  • Fr. 25. Aug.

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

    b) warm up 5min
    2-3 rounds
    10 air squats
    8 ring rows
    6 step ups
    4 burpees

    c) push press + box jumps 15min
    10-8-6-4-2
    start at 60%.
    increase box height for every set. rest 1-2min between sets.

    d) conditioning 12min
    amrap 12min
    15 wall balls 20/14lbs
    1-2-3-... burpee pull ups

  • Do. 24. Aug.

    a) mobility 3min
    1:00 each
    elbow instep rotation
    down dog to seal
    inverted hamstring stretch

    b) warm up 5min
    amrap 5min
    10 sit ups
    10 deadlifts (empty bar)
    10/8 cal row

    c) deadlift 12min
    work up to a heavy set of 10

    d) conditioning 18min
    on the 3:00 x 6 rounds
    500/400m row
    12 toes to bar

  • Mi. 23. Aug.

    a) mobility 4min
    1:00 each
    samson stretch
    elbow instep rotation
    scorpion
    hand walk

    b) warm up 5min
    in teams of 2
    amrap 5min
    8 box step ups
    10 db deadlifts
    partner bikes or skis

    c) conditioning 18min
    amrap 8min
    8 single dumbbell step ups 60/50
    10 db snatches 20/15kg
    12/10 cal bike

    2min rest

    amrap 8min
    8 single dumbbell step ups 60/50
    10 db snatches 20/15kg
    12/10 cal ski

    d) grunt work 9min
    emom 9min
    1: handstand hold
    2: farmer carry 2x32/24kg
    3: plank hold