WODs

  • Sa. 16. Juli

    a) mobility
    1:00 each
    down dog and seal
    sasmon stretch
    instep rotation stretch
    plank hold

    b) warm up 5min
    A/B: 10cal ski
    B/A: 10 deadlifts (empty bar) + plank*
    A/B: 10cal bike
    B/A: 10 deadlifts 60/40 + plank*
    *until parter finished on the erg

    c) team conditioning 35min
    in teams of 2
    for time
    10/8cal bike (A) / ski (B)
    2 deadlifts 100/60
    2 toes to bar
    10/8cal bike (B) / ski (A)
    4 deadlifts 100/60
    4 toes to bar
    ...
    10/8cal bike (B) / ski (A)
    20 deadlifts 100/60
    20 toes to bar

  • Fr. 15. Juli

    a) mobility 4min
    1:00 each
    scorpions
    quad shoulder opener
    sumo squat stretch
    scapula push ups

    b) warm up 4min
    2 rounds
    250/200m row
    10 squats
    5 strict press

    c) strict press 12min
    for total load
    5 sets of 3

    d) conditioning 18min
    on the 6:00 x 3 rounds
    1000/800m row
    15 double db front squats 20/15
    max double db shoulder to overhead

  • Do. 14. Juli

    a) mobility 4min
    1:00 each
    90/90 stretch
    handwalks
    instep rotation stretch
    glute bridges

    b) warm up 5min
    1 round
    100m run
    5 tall muscle clean
    100m run
    5 hang muscle cleans
    100m run
    5 hang power cleans

    c) hang power clean 10min
    build to heavy set of
    5 hang power cleans

    d) conditioning 20min
    for time
    80 push ups
    60 box jumps
    40 hang power cleans 40/30

    every 5min (starting at 0:00) 400m run

  • Mi. 13. Juli

    a) mobility 5min
    ROM drills

    b) snatch warm up 5-10min

    c) power snatch 10min
    build to heavy single

    d) conditioning 20min
    3 rounds x amrap 5min
    100 double unders
    30 pull ups
    50 alternating single dumbbell snatches 20/15

    rest 2:30min between amraps

  • Di. 12. Juli

    a) mobility 4min
    1:00 each
    cat and cow
    quad shoulder opener
    sumo squat stretch
    hip circles (30s each)

    b) warm up 5min
    2 rounds
    15/10 cal row
    15 squats
    15 sit ups

    c) back squats 15min
    for total load
    5 sets of 3

    d) conditioning 16min
    on the 2:00 x 8 rounds
    15 wall balls 9/6
    15 wall ball sit ups 9/6
    max cal row

  • Mo. 11. Juli

    a) mobility
    ROM drills

    b) clean & jerk warm up

    c) clean & jerk 10-12min
    build to heavy clean & jerk

    d) conditioning 18-20min
    for time
    10-8-6-4-2 reps
    clean & jerks 60/40
    burpee pull ups
    *400m between rounds