WODs

  • Do 7. Mai

    warm up
    5 down ups
    10 samson stretch
    5 down ups
    5 handwalks
    5 down ups
    10 twisted cross
    5 down ups
    5 down dog & seal

    WOD
    a) 3 sets
    6-8 chair supported handstand push ups
    30sec hollow hold
    6-8 chair dips
    30sec arch hold

    b10 rounds
    for time
    10 reverse burpees
    20 step ups

    time cap 18min

  • Mi 6. Mai

    warm up
    5 down ups
    10 samson stretch
    10 lateral squat stretch
    5 down ups
    5 handwalks
    5 down dog & seal

    WOD
    a) tabata
    hollow rocks
    arch rocks
    1min rest
    tabata
    side plank raises left side
    side plank raises right side

    b) "Memorial WOD Selim"
    armap 17min
    24 sit ups
    8 burpees
    27 squats
    4 push ups

  • Di 5. Mai

    warm up
    10 mountain climnbers
    10 samson stretch
    10 instep stretch + rotations
    10 dynamic bridge
    10 hip crossover

    WOD
    a) 3 sets
    10 bird dogs/side
    10 single leg glute bridge/side
    10 side plank leg raises/side

    b) 50,40,30,20,10 reps
    for time
    mountain climbers
    plank ups
    plank hip dips
    reverse snow angels

    time cap 20min

  • Mo 4. Mai

    warm up
    2 rounds
    20 jumping jacks
    10 samson stretches
    5 sumo squat stretch
    5 handwalks
    10 twisted cross

    WOD
    a) 3 sets
    10 bulgarian split squats /side
    10 tempo step downs/side
    20 hollow rocks

    b) 5 rounds
    10 hand release push ups
    20 squat jacks
    into
    5 rounds
    10 jumping lunges
    20 sit ups

    scaled kneeling hand release push ups, squats, alt lunges

    time cap 15min

  • So 3. Mai

    warm up
    2 rounds
    20 jumping jacks
    10 instep stretch + rotations
    10 lateral squat stretch
    5 handwalks

    WOD
    a) 3 sets
    10 single leg odd object rom deadlift/side
    10 single arm odd object bent over row/side
    10 single arm odd object lateral raise/ side

    b) amrap 15min
    10 single arm odd object devils press
    20 alt odd object overhead lunges
    30 jumping jacks

  • Sa 2. Mai

    warm up
    5 down ups
    10 samson stretch
    10 lateral squat stretch
    5 down ups
    5 handwalks
    5 down dog & seal

    WOD
    100 rounds
    1 burpee
    2 push ups
    3 butterfly sit ups
    4 squats

    scaled kneeling push ups

    time cap 45min