WODs

  • Mi 27. Okt

    a) warm up 5min
    2 sets
    45"on/15"off
    rope jumps
    down dog & seal
    twisted cross
    b) strength 15min
    10-8-6-4-2 reps
    for quality
    shoulder press (climbing)
    chin ups
    scale ring rows
    c) conditioning 15min
    amrap 15min
    30 double unders
    20 sit ups
    10 double db devils press 20/15

    scale single unders (x2), 45sec double under practice, 15/10

  • Di 26. Okt

    a) warm up 5min
    2 sets
    45"on/15"off
    row
    sumo squat stretch
    step ups
    b) strength 14min
    5 sets
    3 backsquats @climbing
    c) conditioning 18min
    4 rounds
    for time
    500/400m row
    21 wall balls 20/14
    12 box jump overs 60/50

  • Mo 25. Okt

    a) warm up 5min
    2 sets
    45"on/15"off
    down ups
    instep stretch + rotation
    ring rows
    b) strength 12min
    emom 10min
    1. 5 sumo deadlifts >70% of 1rm deadlift
    2. 7 shoot through
    c) conditioning 15min
    7 rounds
    for time
    7 sumo deadlift high pulls 40/30
    7 burpees over bar
    7 chest to bar pull ups

    scale pull ups, jumping pull ups"

  • So 24. Okt

    a) warm up 3min
    50"on/10"off
    high knees
    samson stretch
    hip crossover

    b) skill: knees to elbows

    c) conditioning
    emom 28min
    1. 10-15 hand release push ups
    2. 14-20 plate overhead lunges
    3. 15/10 ski
    4. 10-15 knees to elbows

    endurance
    a) warm up 9min
    3 rounds
    10/8cal row
    4 shuttle runs
    10 samsons stretch/10 handwalk + push ups/dynamic bridge
    b) conditioning 40min
    for max reps
    8 rounds
    1min on/1min off
    10 shuttle runs (10m)
    max cal row

    4min rest

    8 rounds
    for max reps
    1min on/1min off
    15/10cal row
    max shuttle runs

  • Sa 23. Okt

    a) warm up 6min
    3 sets
    45"on/15"off
    ski
    step ups
    handwalk + push ups
    b) conditioning 35min
    in teams of two
    for time
    100/80cal ski
    60-50-40-30-20-10 reps
    double db step ups 20/15
    double db push press 20/15
    100/80cal ski

  • Fr 22. Okt

    a) warm up 4min
    2 sets
    45"on/15"off
    bike
    sumo squat stretch/down dog & seal
    b) strength 15min
    4 sets
    5 backsquats (climbing)
    c) conditioning 18min
    3 rounds
    for total reps
    amrap 3min
    20/15cal bike
    15 toes to bar
    max thruster 40/30
    3min rest