WODs

  • Mi 10. Jul

    a) mobility 4min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    hip crossovers
    calf stretch

    b) warm up 4min
    2 rounds
    10 kb deadlifts
    10 step ups
    10 air squats
    10 straight leg sit ups

    c) deadlift 12min
    work up to a heavy set of 20

    d) conditioning 15min
    amrap 15min
    50 swings 24/16kg
    50 box jumps 75/60cm
    50 goblet squats

    on the minute (starting at 0:00) 5 toes to bar

  • Di 9. Jul

    a) mobility & warm up 6min
    run & drills outside

    b) conditioning 40min
    10 rounds for total reps
    1:00 cal row
    1:00 cal bike
    1:00 shuttle runs
    1:00 rest

  • Mo 8. Jul

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

    b) warm up 4min
    tabata (20 on / 10 off)
    push ups
    single arm db swings
    air squats
    single unders

    c) strict press + bent over row 15min
    work up to a 20 rep max press

    then

    3 x 10-15 barbell bent over row (palms up)

    d) conditioning 12min
    amrap 12min
    6 db snatches l
    6 db snatches r
    6 single arm db thrusters l
    6 single arm db thrusters r
    30 double unders

  • So 7. Jul

    a) mobility 4min
    1:00 each
    hand walk + push up
    samson stretch
    elbow instep rotation
    calf stretch

    b) warm up 8min
    2 rounds
    1:00 plank push ups
    1:00 row
    1:00 step ups
    1:00 bike / ski

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 2-4 wall walks
    2. 8-15 cal row
    3. 10-20 db step ups
    4. 8-15 cal bike / ski
    5. rest

  • Sa 6. Jul

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

    b) warm up 6min
    in teams of 2
    1 round each
    10 good mornings
    10 elbow rotations
    10 ring rows
    remaining time air squats
    partner runs 400m

    c) conditioning 36min
    in teams of 2
    6 rounds for time
    400m run
    30 synchro air squats
    20 power cleans 60/40kg
    10 strict pull ups

  • Fr 5. Jul

    a) mobility 4min
    1:00 each
    hand walk + push up
    elbow instep rotation
    cossack squats
    calf stretch

    b) warm up 5min
    2 rounds
    10 feet together squats
    5 burpee step ups
    10/8 cal row

    c) pistol + wall sit 10min
    emom 10min
    1: 10 pistols
    2: 40 sec wall sit

    d) conditioning 18min
    for time
    60 burpee box jumps 60/50cm

    every 2:00 starting at 0:00
    250/225.m row