WODs

  • Do. 6. Juli

    a) mobility 3min
    1:00 each
    samson stretch
    elbow instep rotation
    hand walk

    b) warm up 6min
    10,8,6,4,2
    push ups
    lunges
    sit ups

    c) db bench press + bent over row 15min
    5 supersets
    10 db bench press
    10 single arm db bent over row

    d) conditioning 15min
    for time
    16-14-12-10-8-6-4-2
    push ups on dumbbells
    db front rack lunges 20/15kg
    weighted sit ups with single db 20/15kg

  • Mi. 5. Juli

    a) mobility 3min
    1:00 each
    hand walk
    warrior squat
    calf stretch

    b) warm up 6min
    50 single unders
    10 push ups
    10 air squats
    50 single unders
    10 press (empty bar)
    10 front squats
    50 single unders

    c) strict press 10min
    build to a heavy set of 5

    d) skill 5min
    double unders / double under crossovers

    e) conditioning 12min
    amrap 12min
    9 front squats 35/25kg
    6 handstand push ups
    30 double unders

  • Di. 4. Juli

    a) mobility 3min
    1:00 each
    elbow instep rotation
    inverted hamstring stretch
    scorpion

    b) warm up 5min
    2 rounds
    200m run
    10 db deadlifts
    10/8 cal bike

    c) conditioning 30min
    3 rounds for time
    800 m run
    50 dumbbell snatches 20/15kg
    30/24 cal bike

    rest 3 minutes between rounds

  • Mo. 3. Juli

    a) mobility 3min
    1:00 each
    elbow instep rotation
    inverted hamstring stretch
    handwalk

    b) warm up 6min
    2 rounds
    1:00 row
    1:00 medball squat
    1:00 down ups

    c) back squat 10min
    build to a heavy set of 10

    d) conditioning 20min
    for time
    99 cal row
    99 wallballs 20/14lbs
    99 burpees

    partition as needed

  • So. 2. Juli

    a) mobility 4min
    1:00 each
    samson stretch
    hand walk
    inverted hamstring stretch
    hip crossovers

    b) warm up 8min
    2 rounds
    1:00 push ups
    1:00 kb deadlifts
    1:00 plank
    1:00 bike

    c) conditioning 34min
    emom 35min (7 rounds)
    1. 2-4 wall walks
    2. 10-20 kb high pulls
    3. 10-20 v-ups
    4. 10-15 cal bike
    5. rest

  • Sa. 1. Juli

    a) mobility 4min
    1:00 each
    samson stretch
    hand walk
    elbow instep rotation
    kneeling lat stretch

    b) warm up 6min
    amrap 6min
    10 ring rows
    10 step ups
    10 push ups
    partner runs 100m

    c) conditioning 35min
    in teams of 2
    4 rounds
    amrap 8min
    buy in: 800m run
    4 bar muscle ups / 8 pull ups
    8 db box step overs 20/15kg
    12 db hang clean & jerks 20/15kg

    1min rest