WODs

  • Fr 23. Okt

    a) movement prep
    amrap 5min
    5 handwalks + push ups
    10 step ups
    30 hollow position flutterkicks

    b) strength
    4 sets on every 3min
    5 shoulder press > 72% moderate
    8-10 kb rows/side

    c) conditioning
    amrap 14min
    14 kb single arm push press 24/16
    14 pull ups
    14 box jumps 60/50

    scaled 20/12, jumping pull ups, ring rows

    SWEATCLUB
    a) movement prep
    2 rounds
    30"on/15"off
    bike
    step ups
    handwalk + push ups

    b) skill kb push press

    c) conditioning
    8 rounds
    30"on/15"off
    bike
    kb push press
    box jump overs
    kb swings

  • Do 22. Okt

    a) movement prep
    3 rounds
    30"on/15"off
    samson stretch
    lateral squat stretch
    hollow rocks

    b) strength
    build up to a heavy complex
    frontsquat + frontrack lunge within 12min

    c) conditioning
    10 rounds
    for time
    8 ball slams 20/15
    10 slam ball lunges 20/15

    scale 15/10

  • Mi 21. Okt

    a) movement prep
    2 rounds
    45"on/15"off
    row
    instep stretch + rotation
    hollow hold

    b) strengt
    build up to a heavy power clean & jerk within 10min

    c) conditioning
    for time
    80/60cal row
    60 burpees over bar
    40 toes to bar
    20 hspu
    10 clean & jerks 70/50

    scale knee raises, hand release push ups, 40/30

    SWEATCLUB
    a) movement prep
    amrap 4min
    5 handwalk + push ups
    10 hollow rocks/10sec hollow hold
    10 alt twisted cross

    b) skill row

    c) conditioning
    emom 30min
    1. 15/10cal row
    2. 10 hand release push ups
    3. 10-15 knee raises
    4. 12-16 single arm db hang power clean & jerks
    5. rest

  • Di 20. Okt

    a) movement prep
    amrap 5min
    5 down ups
    10 twisted cross
    5 reverse snow angels
    10 sumo squat stretch

    b) conditioning
    "Cindy"
    amrap 20min
    5 pull ups
    10 push ups
    15 squats

    compare to 29.04.2019

    c) midline
    3 sets
    10 v-ups
    10 tuck ups
    10 hollow rocks
    10sec hollow hold
    60sec rest

  • Mo 19. Okt

    a) movement prep
    2 rounds
    45"on/15"off
    rope jumps
    calf stretch
    sumo squat stretch

    b) strength
    4 sets on every 3min
    8 backsquats > 72% heavy

    c) conditioning
    6 rounds
    for time
    12 alt db snatches 25/15
    24 sit ups
    36 double unders

    rx+ 30/20, GHD sit ups
    scale 15/10, single unders (x2)

    SWEATCLUB
    a) movement prep
    2 rounds
    30"on/15"off
    down ups
    prisoner good mornings
    hollow hold

    b) skill db snatches

    c) conditioning
    8 rounds
    30"on/15"off
    db snatches
    sit ups
    db frontsquats
    burpees over parallettes

  • So 18. Okt

    a) movement prep
    400m run
    into
    2 rounds
    10 down ups
    10 samson stretch

    b) conditioning
    6 sets
    20/15cal bike
    15 burpees
    200m run
    20/15cal ski
    90" rest