WODs

  • Mi 15. Jul

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

    b) prehab
    2 rounds
    30""on/10"off
    bottom of squat hold
    hollow hold

    c) strength
    6 sets on every 3min
    3 backsquats >82%
    max strict pull ups

    d) conditioning
    27,21,15,9 reps
    for time
    cal row (cal)
    burpees over the rower

    timecap 14min

  • Di 14. Jul

    a) movement prep
    amrap 5min
    10 step ups
    5 handwalk + push ups
    10 alt twisted cross

    b) prehab
    2 rounds
    30"on/10"off
    top of push up hold
    bottom of push up hold

    c) strength
    5 sets on every 3min
    5 benchpress >75%
    5-10 one arm kb bent over row/side

    d) conditioning
    amrap 12min
    20 swings 24/16
    10 single arm kb push press 24/16
    20 box jumps 60/50

    scaled 20/12

  • Mo 13. Jul

    a) movement prep
    amrap 5min
    200m run
    10 sumo squat stretch

    b) skill: power snatch/overhead squat

    c) conditioning
    0:00-20:00
    "Nancy"
    5 rounds
    400m run
    15 overhead squats 40/30

    20:00-30:00
    3 rounds
    10 behind the neck press 20/15
    10 barbell good mornings 20/15
    10 barbell turkish sit ups 20/15

  • So 12. Jul

    a) movement prep
    tabata
    jumping jacks
    samson stretch

    b) conditioning
    3 rounds
    90" on/30"off
    wall ball sit ups
    push ups
    row
    bench hop overs

  • Sa 11. Jul

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

    b) prehab
    3 rounds
    30"on/15"off
    top of handstand hold
    arch hold

    c) conditioning
    teams of two
    10 rounds
    for time
    10 handstand push ups
    20 wall balls 20/14
    30/20cal row

    scaled hand release push ups

    time cap 30min

  • Fr 10. Jul

    a) movement prep
    2 rounds
    50""on/10""off
    bike/ski
    handwalk
    dynamic bridge

    b) prehab
    2 rounds
    30"on/10"off
    seated single arm db overhead hold/side
    reverse plank hold

    c) skill
    handstandwalk

    d) conditioning
    amrap 8min
    6 double db hang power snatches 20/15
    12/10cal ski

    2min rest

    amrap 8min
    6 double db burpee 20/15
    12/10cal bike