WODs

  • So 2. Aug

    a) movement prep
    2 rounds
    30"on/10"off
    down ups
    samson stretch

    b) skill: row

    c) conditioning
    5 rounds
    60"on/30"off
    bike
    goblet lunges
    row
    burpees

    ENDURANCE
    a) movement prep
    teams of two
    6 rounds
    40"on/10"off
    ski/row/bike
    instep stretch + rotation

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

    c) conditioning
    teams of two
    5 rounds
    3min ski
    2min row
    1min bike
    3min rest

    rx male
    ski 2:10/500m
    row 2:00/500m
    bike 75rpm

    rx female
    ski 2:20/500m
    row 2:10/500m
    bike 65rpm

    scaled male
    ski 2:20/500m
    row 2:10/500m
    bike 70rpm

    scaled female
    ski 2:30/500m
    row 2:20/500m
    bike 55rpm

  • Sa 1. Aug

    a) movement prep
    tabata
    jumping jacks
    sumo squat stretch

    b) prehab
    teams of two
    tabata
    hollow hang
    top of push up hold

    c) conditioning
    teams of two
    for time
    400m run
    5 rounds
    20 sumo deadlift high pulls 40/30
    40 push ups
    800m run
    5 rounds
    20 thrusters 40/30
    40 toes to bar
    400m run

    time cap 35min

  • Fr 31. Jul

    a) movement prep
    2 rounds
    50"on/10"off
    row
    handwalk + push ups

    b) prehab
    2 rounds
    30"on/10"off
    hollow hold
    reverse plank hold

    c) strength
    emom 8min
    2 power cleans (climbing)

    d) conditioning
    amrap 20min
    500/400m row
    10 hspu
    10 power cleans 60/40

    scaled seated db shoulder press

    SWEATCLUB
    a) movement prep
    tabata
    jumping jacks
    sumo squat stretch

    b) skill: wall ball

    c) conditioning
    6 rounds
    45"on/15"off
    wall balls
    bike
    push ups
    box jumps

  • 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