WODs

  • Do. 15. Mai

    a) mobility 3min
    1:00 each
    90/90 hip rotations
    lat stretch
    calf stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    20 single under
    10 cossack squats
    10 ring rows
    *remaining time top of push up hold

    c) sumo deadlift 12min
    3 sets
    6 sumo deadlifts
    (same weight across)

    d) conditioning 18min
    amrap 3min x 2 rounds each
    1. 50 double under into max. strict pull ups
    2. 50 double under into max. ring dips
    3. 50 double under into max. weighted sit ups 15/10kg

  • Mi. 14. Mai

    a) mobility 3min
    1:00 each
    sumo squat stretch
    lat stretch
    instep rotations

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 air squats
    10 burpees
    *remaining time row

    c) font squats 14min
    4 sets
    3 front squats
    (same weight across)

    d) conditioning 16min
    for time
    150/120 cal row
    on every 2:00 [starting at 2:00]:
    10 lateral burpees over rower

    Skill Class 18:00
    thruster

  • Di. 13. Mai

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

    b) warm up 4min
    amrap 4min
    100m run
    10 hang high pulls
    10 elbow rotations

    c) skill 6min
    power clean

    d) power clean 8min
    on every 1:00 x 8 sets
    1 power clean
    [build to heavy]

    e) conditioning 20min
    amrap 4min x 5 rounds
    600m run
    max power cleans (70% of heavy single)
    score: total power clean reps

  • Mo. 12. Mai

    a) mobility 3min
    1:00 each
    instep rotation
    lat stretch
    seated pike stretch

    b) warm up 4min
    amrap 4min
    10 scap. push ups
    10 box step ups
    10 straight leg sit ups

    c) push press 14min
    4 sets
    3 push press
    (same weight across)

    d) conditioning 12min
    for time
    30 db box step-ups 60/50cm 22,5/15kg
    45 toes to bar
    60 db push press 2x22,5/15kg

    e) shoulders 4min
    8 rounds
    20sec. banded pull aparts
    10sec. banded pull apart hold

    Skill Class 18:00
    toes to bar

  • So. 11. Mai

    a) mobility 3min
    1:00 each
    hand walk
    instrep rotation
    lat stretch

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. scap. push ups
    2. bike/ski
    3. ring rows
    4. plank hold

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-15 diamond push ups
    2. 10-15cal bike/ski
    3. 12-16 gorilla row
    4. 20sec. side plank
    5. rest

    Sunday Endurance for Open Gym
    run or row:
    200m run / 250m row [rpe 6-7]
    200m run / 250m row [rpe 2-3]
    400m run / 500m row [rpe 6-7]
    400m run / 500m row [rpe 2-3]
    600m run / 750m row [rpe 6-7]
    600m run / 750m row [rpe 2-3]
    800m run / 1000m row [rpe 6-7]
    800m run / 1000m row [rpe 2-3]
    1000m run / 1250m row [rpe 6-7]
    1000m run / 1250m row [rpe 2-3]

    30sec. rest between each set

    aerobic power & aerobic endurance

  • Sa. 10. Mai

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

    b) warm up 5min
    amrap 5min
    10 air squats
    10 ring rows
    into max scap push usp

    *partner runs 200m

    c) conditioning 30min
    in teams of 2
    for time
    5 rounds
    400m partner run
    30 thruster 35/25kg
    20 strict pull ups