WODs

  • Do 18. Jun

    a) movement prep
    2 rounds
    40"on/10"off
    rope jumps
    samson stretch
    down dog & seal

    b) prehab
    2 rounds
    40"on/10"off
    single arm plank hold/side
    superman

    c) strength
    4 sets within 10min
    8 db single arm floor press/side
    16 alt db plank row

    d) conditioning
    5 rounds
    for time
    20 db single arm hang clean & jerks 22,5/15
    20 sit ups
    40 double unders

    scaled single unders (x2), 15/10

    time cap 15min

  • Mi 17. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    row
    lateral squat stretch

    b) prehab
    3 rounds
    45"on/15"off
    side plank hold/side
    arch hold

    c) strength
    6 sets on every 2min
    4 backsquats (climbing)

    c) conditioning
    5 rounds
    for time
    500/400m row
    20 wall balls 20/14

    scaled 14/10

  • Di 16. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    step ups
    sumo squats stretch

    b) prehab
    2 rounds
    30"on/10"off
    hollow hold
    top of glute bridge hold

    c) strength
    4 sets on every 3min
    6 weighted bulgarian split squats/side
    12 alt weighted step ups
    12 weighted glute bridge

    d) conditioning
    amrap 14min
    12 ball slams 20/15
    8 burpee box jump overs 60/50

    scaled 15/10

  • Mo 15. Jun

    a) movement prep
    2 rounds
    40"on/10"off
    jumping jacks
    handwalk
    hip crossover

    b) prehab
    2 rounds
    30"on/10"off
    alt bird dog
    marching plank

    c) strength
    5 sets on every 2min
    5 sumo deadlifts (climbing)
    10 plate turkish sit ups

    d) conditioning
    7 rounds
    for time
    7 power cleans 40/30
    7 push jerks 40/30
    7 thruster 40/30
    7 pull ups

    rx+ 50/35, chest to bar
    scaled 30/20, ring rows

    time cap 15min

  • So 14. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    row
    down dog & seal

    b) prehab
    2 rounds
    30"on/10"off
    plank ups
    arch hold

    c) strength
    3 sets on every 3min
    8 seated db shoulder press
    16 alt single leg romanien deadlift

    d) conditioning
    3 rounds
    1000/800m row
    20 db burpee deadlifts 20/15

    time cap 20min

  • Sa 13. Jun

    a) movement prep
    2 rounds
    40"on/10"off
    jumping jacks
    instep stretch + rotation
    alt lat stretch

    b) prehab
    tabata
    side plank raises/side

    c) strength
    4 sets on every 3min
    6 power cleans + 6 frontrack lunges + 6 shoulder to overhead (climbing)

    d) conditioning
    amrap 14min
    10 ball slams 20/15
    20 slam ball lunges 20/125
    10 push ups

    scaled kneeling push ups