WODs

  • Sa 27. Jun

    "a) movement prep
    2 rounds
    50"on/10"off
    row
    elbow instep stretch + rotation
    handwalk

    b) prehab
    3 rounds
    30"on/10"off
    star plank hold/side
    hollow rocks

    c) conditioning
    for time
    1000/800m row
    50 push ups
    50 swings 24/16
    50 box jump overs 60/50
    500/400m row
    25 push ups
    25 swings 24/16
    25 box jump overs 60/50

    scaled kneeling push ups

    time cap 22min

  • Fr 26. Jun

    a) movement prep
    2 rounds
    40"on/10"off
    jumping jacks
    sumo squat stretch
    jefferson curl

    b) prehab
    3 rounds
    30"on/10"off
    plank open ups
    reverse snow angels
    marching plank

    c) strength
    6 sets on every 2min
    power clean + 2 frontsquats (climbing)

    d) conditioning
    21,15,9 reps
    for time
    deadlifts 60/45
    frontsquats 60/45
    chest to bar pull ups

    scaled 40/30, pull ups, ring rows

    time cap 10min

  • Do 25. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    bike/ski
    handwalk + push up

    b) prehab
    2 rounds
    30"on/10"off
    banded face pulls
    banded pull downs
    banded side rotations

    c) strength
    emom 12min
    even: 5-7 chin ups
    odd: 14 weighted sit ups

    d) conditioning
    amrap 6min
    12/10cal bike
    10 alt db snatches 22,5/15

    2min rest

    amrap 6min
    12/10cal ski
    6 single arm devils press 22,5/15

  • Mi 24. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    row
    elbow instep stretch + rotation
    handwalk

    b) prehab
    3 rounds
    30"on/10"off
    hollow hold
    reverse plank hold
    flutter kicks

    c) conditioning
    "Rogue invitationals Event 5"
    for time
    40/30cal row
    30 double db squat cleans 20/15
    20 weighted box step ups 60/50
    40 strict handstand push ups
    20 weighted box step ups 60/50
    30 double db squat cleans 20/15
    40/30cal row

    scaled seated db press, 15/10

    time cap 25min

  • Di 23. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    rope jumps
    down dog and seal

    b) prehab
    tabata
    top of push ups hold
    bottom of push ups hold
    into
    tabata
    side plank raises/side

    c) strength
    2 sets on every 2min
    5 shoulder press from the floor (climbing)

    2 sets on every 2min
    5 push press from the floor (climbing)

    2 sets on every 2min
    5 push jerks from the floor (climbing)

    d) conditioning
    amrap 10min
    30 double unders
    10 shoulder to overhead 50/35

    scaled single unders (x2)"

  • Mo 22. Jun

    a) movement prep
    2 rounds
    40"on/10"off
    down ups
    inverted hamstring stretch
    handwalk

    b) prehab
    2 rounds
    40"on/10"off
    barbell good mornings
    shoulder taps

    c) strength
    6 sets on every 2min
    3 deadlifts @85%
    6 push ups

    d) conditioning
    3 rounds
    for max reps
    1min hang power cleans 50/35
    1min burpees over the bar
    1min sit ups
    1min rest