WODs

  • So 21. Jun

    a) movement prep
    3 rounds
    50"on/10"off
    jumping jacks
    twisted cross
    dynamic bridge

    b) strength
    5 sets on every 3min
    4-6 shoot through
    4-6 strict pull ups (varied grip)
    6-12 v-ups

    c) conditioning
    for time
    3 km run

    time cap 18min

  • Sa 20. Jun

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

    b) prehab
    5 rounds
    30"on/15"off
    L-sit hang
    plank hold

    scaled tuck-sit hang

    c) conditioning
    amrap 8min
    10 hand release push ups
    20 swings 24/16

    2min rest

    amrap 8min
    10 toes to bar
    20 alt goblet lunges 24/16

  • Fr 19. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    jumping jacks
    elbow instep stretch + rotation
    jefferson curl (unloaded bar)

    b) prehab
    2 rounds
    40"on/10"off
    hollow hold
    reverse plank hold

    c) strength
    emom 9min
    1.-3. 3 power snatches (climbing)
    4.-6. 2 power snatches (climbing)
    7.-9. 1 power snatches (climbing)

    d) conditioning
    for time
    40 burpees over the bar
    20 hang power snatches 35/25
    40 overhead squats 35/25
    20 hang power sntaches 35/25
    40 burpees over the bar

    scaled 30/20

    time cap 15min

  • 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