WODs

  • Di 14. Sep

    a) warm up 6min
    amrap 6min
    teams of two
    8/6cal bike
    6 step ups
    partner holds plank
    b) strength 12min
    emom 12min
    1. 2 alt turkish get ups
    2. 45"plank hold
    c) conditioning 16min
    4 rounds
    for total reps
    amrap 2min
    18/14cal bike
    10 box jump overs 60/50
    max swings 32/24
    2min rest

    scale 15/10

  • Mo 13. Sep

    "a) warm up
    2 sets
    45"on/15"off
    sumo squat stretch
    handwalk + push up
    b) conditioning 30min
    ""Holleyman""
    30 rounds
    for time
    5 wall balls 20/14
    3 handstand push ups
    1 power clean 100/70

    compare to 20.02.2020

  • So 12. Sep

    a) movement prep
    tabata
    jumping jacks
    samson stretch

    b) skill: double db hang power clean b/w legs

    c) conditioning
    emom 30min
    1. 15/10cal bike
    2. 12 double db hang power cleans
    3. 12 db step ups
    4. 50 rope jumps
    5. 6-8 double db devils press
    6. rest

  • Sa 11. Sep

    a) warm up 5min
    45"on/15"off
    bike
    instep stretch + rotation
    step ups
    row
    ring rows
    b) conditioning 26min
    teams of 2
    amrap 12min
    8/6cal bike
    8 double db frontrack lunges 15/10
    8 box jumps 60/50
    2min rest
    amrap 12min
    8/6cal row
    8 pull ups
    8 double db push press 15/10

    "

  • Fr 10. Sep

    a) warm up 5min
    amrap 5min
    4 down ups
    8 twisted cross
    10 reverse snow angels
    12 alt shoulder taps in push up position
    b) strength 10min
    every 2:30min for 5 rounds
    4 close grip benchpress >75%
    8 single arm db bent over row/side
    c) conditioning 15min
    amrap 14min
    16 alt db snatches 22,5/15
    12 weighted sit ups 22,5/15
    8 burpees over db

  • Do 9. Sep

    a) warm up 5min
    3 sets
    45"on/15"off
    row
    barbell good mornings
    handwalk + push ups
    b) strength 12min
    emom 12min
    1.-4.: 3 power cleans (climbing)
    5.-8.: 2 power cleans (climbing)
    9.-12.: 1 power clean (climbing)
    c) conditioning 15min
    3 rounds
    for time
    500/400m row
    21 deadlits 70/50
    12 handstand push ups