WODs

  • Fr. 11. Juli

    a) mobility 4min
    instep rotation
    90/90 hip rotation
    inverted hamstring stretch
    calf stretch

    b) warm up 4min
    amrap 4min
    10 good mornings
    10 cossack squats
    10 scap. push ups

    c) sumo deadlift 15min
    3 sets
    5 sumo deadlifts @ 77–82%
    1 drop set
    max reps @ 50%

    d) conditioning 15min
    for time
    30 deadlifts 80/60kg
    10 wall walks
    800m run
    10 wall walks
    30 deadlifts

  • Do. 10. Juli

    a) mobility 4min
    1:00 each
    sumo squat stretch
    lat stretch
    scorpions
    calf stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 medball squats
    10 medball presses
    10 ring rows
    *remaining time double under practice

    c) front squats 15min
    3 sets
    5 front squats @ 77–82%
    1 drop set
    max. reps @ 50%

    d) conditioning 12min
    amrap 2min
    50 double unders
    max wallballs 20/14lbs

    amrap 2min
    50 double unders
    max strict pull-ups

    amrap 2min
    50 double unders
    max wallballs

    amrap 2min
    50 double unders
    max strict pull-ups

    amrap 2min
    50 double unders
    max wallballs

    amrap 2min
    50 double undersea
    max strict pull-ups

    score: total wallball + strict pull-up reps

  • Mi. 9. Juli

    a) mobility 4min
    instep rotation
    hand walk
    lying hip cross over
    calf stretch

    b) warm up 4min
    amrap 4min
    100m run
    150/125m row

    c) conditioning 22min
    for time
    2 rounds
    1000m run
    1000/900m row

    d) legs + arms 9min
    on every 1:30 x 6 sets
    1. max. set ring biceps curls
    2. max. wall sit march

    Skill Class 18:00
    rowing technique

  • Di. 8. Juli

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

    b) warm up 5min
    on every 1:30 x 3 rounds
    10 push ups
    10 db deadlifts
    10 step back lunges
    *remaining time hollow hold

    c) conditioning 30min
    for time
    100 db bench press
    100 alternating db snatches
    100 v-ups
    100 db step back lunges
    dumbbells: 15kg/10kg

  • Mo. 7. Juli

    a) mobility 4min
    samson stretch
    hand walk
    scorpions
    calf stretch

    b) warm up 4min
    amrap 4min
    10 scap. push ups
    10 burpees
    100m run

    c) strict press 15min
    3 sets
    5 strict press @ 77–82%
    1 drop set
    max. reps @ 50%

    d) conditioning 14min
    3 rounds
    7 push press 50/35kg
    7 burpee box jumps 60/50cm

    400m run

    3 rounds
    5 push press
    5 burpee box jumps

    400m run

    3 rounds
    3 push press
    3 burpee box jumps

    Skill Class 18:00
    push press