WODs

  • Sa 24. Sep

    a) mobility 3min
    1:00 each
    hip cross overs
    kneeling lat stretches
    curtsy squats

    b) warm up 5min
    2 rounds each
    A: 250/200m row
    B: 10 straight leg sit ups + 10 lunges

    c) team conditioning 35min
    4 rounds
    50 toes to bar
    500/400m row
    50 db front rack lunges 20/15
    500/400m row

  • Fr 23. Sep

    a) mobility 4min
    1:00 each
    handwalks
    scorpions
    warrior squats
    scapula elevation with bar overhead

    b) warm up 5min
    1-2 rounds
    100m run
    10 tall muscle clean & strict press
    1 round of "Cindy"

    *1 round of "Cindy":
    5 pull ups
    10 push ups
    15 squats

    c) power clean + push jerks 10min
    build to heavy set of
    1 power clean + 3 push jerks

    d) conditioning 20min
    amrap 20min
    3 clean & jerks 70/50
    200m run
    1 round of "Cindy"

  • Do 22. Sep

    a) mobility 4min
    1:00 each
    sumo squat stretches
    cossack squats
    samson stretches
    active bar hang

    b) warm up 5min
    2-3 rounds
    5 ring rows
    5 slam ball squats 20/15
    5 burpees
    5 slam ball over shoulder

    c) back squat / legless rope climb 15min
    3-4 sets
    A: 3-4 back squats @ 75-80%
    *5-6 sec eccentric
    B: 3-4 (legless) rope climb

    d) conditioning 15min
    amrap 15min
    5-10-15-20 etc.
    burpees
    ball slams 20/15
    *100m d-ball carry after each round

  • Mi 21. Sep

    a) mobility 4min
    1:00 each
    pass throughs
    dowel good mornings
    dowel trunk rotations
    dowel overhead squats

    b) snatch warm up 5-10min

    c) power snatch complex 10min
    build to heavy set of
    power snatch + hang power snatch

    d) conditioning 20min
    for time
    20 double unders
    10 sit ups
    5 hang power snatches 40/30

    40 double unders
    20 sit ups
    10 hang power snatches 40/30

    60 double unders
    30 sit ups
    15 hang power snatches 40/30

    80 double unders
    40 sit usp
    20 hang power snatches 40/30

    100 double unders
    50 sit ups
    25 hang power snatches 40/30

  • Di 20. Sep

    a) mobility 4min
    1:00 each
    samson stretch
    handwalks
    sumo squat stretch
    glute bridge (walk outs)

    b) warm up 5min
    2 rounds
    10/8cal row
    5 deadlifts (empty bar)
    5 bent over rows
    5 thrusters

    c) deadlift / strict weighted pull ups 15min
    3-4 sets
    A: 3-4 deadlifts @ 75-80%
    *5-6sec eccentric
    B: 6-12 strict weighted pull ups

    d) conditioning 16min
    every 2min until 120 reps
    18/14 cal row
    max wall balls 9/6

  • Mo 19. Sep

    a) mobility 4min
    1:00 each
    pass throughs
    scorpions
    instep rotation stretch
    prone behind the neck press

    b) warm up 6min
    2 rounds
    1:00 dowel strict press
    1:00 bike
    1:00 burpees

    c) strict press / weighted ring dips 15min
    3-4 sets
    A: 3-4 strict press @ 75-80%
    *5-6sec eccentric
    B: 6-12 weighted ring dip

    d) conditioning 16-18min
    on the 4:00 x 4 rounds
    1000/800m bike
    15 burpee box jumps 60/50

    *score is the slowes round