WODs

  • Sa 14. Mai

    a) mobility 4min
    1min each
    calf stretch
    sumo squat stretch
    samson stretch
    lat stetch on box

    b) warm up 6min
    in teams of 2
    2 rounds each
    10 box step overs
    10 med ball squats
    10 ring rows
    partner does bike*
    *1st round arms only

    c) team conditioning 35min
    for time
    100 box jump overs 60/50
    1000m bike
    100 wall ball 9/6
    1000m bike
    100 pull ups
    1000m bike
    100 wall balls 9/6
    1000m bike
    100 box jump overs 60/50

  • Fr 13. Mai

    a) mobility 5min
    rom drills

    b) snatch warm up 10min

    c) snatch complex 12min
    5 moderate / heavy sets > 70% of 1rm snatch
    1 snatch balance +
    1 squat snatch
    > 70% of 1rm snatch

    d) conditioning 18min
    for time
    3 rounds
    10 snatches 30/25 (light)
    12 bar facing burpees

    into

    2 rounds
    10 snatches 40/30 (moderate)
    12 bar facing burpees

    into

    1 round
    10 snatches 50/35 (heavy)
    12 bar facing burpees

  • Do 12. Mai

    a) mobility / warm up 6min
    2 rounds of
    1min each
    cal ski
    samson stretches
    handwalks

    b) long conditioing 35min
    50-40-30-20-10 reps for time
    cal ski
    abmat sit ups
    russian swings 24/16
    kb lunges

  • Mi 11. Mai

    a) mobility 5min
    dowlel drills

    b) warm up 5min
    3 rounds
    5 overhead squats (empty bar)
    200m run

    c) overhead squat 12min
    1. build to a heavy single
    2. 1 x max reps @ 80%

    d) conditioning 20min
    for time
    75 overhead squats 40/30
    every 3min (starting at 0:00)
    400m run

  • Di 10. Mai

    a) mobility 4min
    1min each
    instep rotations
    alt calf stretches
    scorpions
    reverse snowangels

    b) warm up
    2 rounds
    5 shoulder press (empty bar)
    10/8 cal row
    15 scapula push ups
    20 single unders

    c) push press 15min
    1. build to a heavy single
    2. 1 x max reps @ 80%

    d) conditioning 20min
    amrap 20min
    10 toes to bar
    20/15cal row
    30 hand release push ups
    40 double unders

  • Mo 9. Mai

    a) mobility 4min
    1min each
    alternating instep rotation
    alternating pigeon stretch
    kneeling lat stretch
    birg dogs

    b) warm up 5min
    2 rounds for quality
    12 deadlifts (empty bar)
    9 hang muslce cleans
    6 strict presses
    3 strict pull ups / 6 ring rows

    c) deadlift 15min
    1. build to a heavy single
    2. 1 x max reps @ 80%

    d) conditioning 15min
    for time
    30 chest to bar pull ups
    3 rounds of dumbbell "DT"
    20 chest to bar pull ups
    2 rounds of dumbbell "DT"
    10 chest to bar pull ups
    1 round of dumbbell "DT"

    *dumbbell "DT"
    12 dumbbell deadlifts 20/15
    9 dumbbell hang cleans
    6 db push jerks