WODs

  • Di 9. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    rope jumps
    instep stretch + rotation

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

    c) strength
    4 sets on evey 2min
    5-8 strict pull ups
    10-14 weighted sit ups

    d) conditioning
    amrap 18min
    40 double unders
    30 alt db snatches 20/15
    20 box jump overs 60/50
    10 single arm db devils press 20/15

  • Mo 8. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    row
    handwalk
    dynamic bridge

    b) prehab
    2 rounds
    30"on/10"off
    scapula push ups
    plank hold
    recverse snow angels

    c) strength
    3 sets on every 3min
    6 benchpress (climbing)
    9 db bent over row

    d) conditioning
    5 rounds
    for time
    10 push press 50/35
    20/15cal row

    time cap 15min

  • So 7. Jun

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

    b) prehab
    2 rounds
    40"on/10"off
    hollow hold
    flutter kicks
    glute bridge

    c) strength
    10-8-6-4-2
    backsquats (climbing)
    2min rest b/w sets

    d) conditioning
    amrap 8min
    10 swings 24/16
    20 jumping lunges

  • Sa 6. Jun

    a) movement prep
    2 rounds
    40"on/10"off
    down ups
    step ups
    sumo squat stretch
    handwalk + push up

    b) prehab
    3 rounds
    40"on/10"off
    seated db frontrack hold/side
    marching plank

    c) conditioning
    for max reps
    amrap 6min
    10 db power cleans 20/15
    8 burpees
    2mim rest
    amrap 6min
    10 db frontsquats 20/15
    8 box jumps 60/50
    2min rest
    amrap 6min
    10 db push press 20/15
    8 toes to bar

  • Fr 5. Jun

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

    b) prehab
    2 rounds
    30"on/10"off
    tuck ups
    hollow hold

    c) conditioning
    6 rounds
    for time
    12/10cal bike
    10 alt db snatches
    10 burpees over the db

    time cap 15min

  • Do 4. Jun

    a) movement prep
    2 rounds
    40"on/10"off
    down ups
    handwalk
    dynamic bridge

    b) prehab
    2 rounds
    30"on/10"off
    plank hold
    reverse snow angels

    c) strength
    emom 14min
    even: 5 shoulder to overhead (climbing)
    odd: 5 strict pull ups