WODs

  • Do 9. Jul

    a) movement prep
    amrap 5min
    5 down ups
    10 samson stretches
    5 down dog & seal

    b) prehab
    tabata
    hollow hold
    arch hold

    c) strength
    6 sets on every 2min
    3 frontsquats >80%

    d) conditioning
    6 rounds
    8 toes to bar
    10 frontsquats 50/35
    8 burpees over the bar

    time cap 15min

  • Mi 8. Jul

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

    b) prehab
    2 rounds
    30"on/15"off
    barbell overhead hold
    hanging hollow hold

    c) strength
    within 12min
    build up to a heavy push press

    d) conditioning
    amrap 15min
    10 pull ups
    10 shoulder to overhead 50/35
    20/15cal row

    scaled 40/30

  • Di 7. Jul

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

    b) prehab
    3 rounds
    30"on/10"on
    hollow rocks
    side plank raises/side

    c) conditioning
    "Will Lindsay"
    10 rounds
    for time
    3 devils press 25/15
    22 alt db lunges 25/15
    19 squats

    time cap 25min

  • Mo 6. Jul

    a) movement prep
    amrrap 5min
    200m run
    10 alt elbow instep stretch + rotation

    b) prehab
    3 rounds
    30"on/10"off
    barbell good mornings
    parallette l-sit hold

    scaled tuck sit

    c) strength
    emom 10min
    even: 6 deadlifts >77%
    odd: 6 shoot throughs

    d) conditioning
    4 rounds
    for time
    400m run
    20 sit ups
    10 power cleans 60/40

    scaled 40/30

    time cap 16min

  • So 5. Jul

    a) movement prep
    2 rounds
    45"on/15"off
    samson stretch
    sumo squat stretch
    down dog & seal

    b) prehab
    tabata
    side plank raises/side

    c) strength
    5 rounds for quality
    4 alt turkish get ups
    8 russian twist

    d) conditioning
    amrap 15min
    20 swings
    15 goblet squats
    10 toes to bar

  • Sa 4. Jul

    a) movement prep
    2 rounds
    45"on/15"off
    step ups
    samson stretch
    down ups

    b) prehab
    tabata
    hollow rocks
    arch rocks

    c) conditioning
    teams of two
    buy in 400m
    120 alt db snatches 20/15
    60 db box step overs 60/50
    120 db overhead lunges 20/15
    60 db single arm devils press 20/15
    buy out 400m

    time cap 35min