WODs

  • So 29. Sep

    a) mobility 3min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    hand walk + push up

    b) warm up 8min
    2 rounds
    1:00 medball thrusters
    1:00 row
    1:00 plank
    1:00 bike / ski

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-20 wall balls
    2. 8-15 cal row
    3. 10-20 sit ups
    4. 8-15 cal bike or ski
    5. rest

  • Sa 28. Sep

    a) mobility 3min
    1:00 each
    samson stretch
    elbow instep rotation
    hand walk

    b) warm up 6min
    in teams of 2
    2 rounds
    8 push ups
    8 lunges
    partner bikes

    then
    2 rounds
    8 strict press
    8 front rack lunges
    partner bikes

    c) conditioning 30min
    in teams of 2
    10 rounds
    90 sec on / 90 sec off
    8 push press 40/30kg
    8 front rack lunges
    max cal bike

  • Fr 27. Sep

    a) mobility 3min
    1:00 each
    sumo squat stretch
    calf stretch
    kneeling lat stretch

    b) warm up 5min
    2 rounds
    15 air squats
    12 step ups
    9 ring rows
    6 kb deadlifts

    c) back squat 15min
    work up to a heavy single

    d) conditioning 15min
    amrap 15min
    12 kettlebell swings 24/16kg
    10 kb box step ups
    8 pull ups

  • Do 26. Sep

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk + push up
    hip crossovers

    b) warm up 5min
    on every 2:30 x 2
    10/8 cal row
    8 burpees
    remaining time plank

    c) bench press 12min
    work up to a moderate heavy set of 4
    then
    max bench press at 65% of part 1

    d) conditioning 20min
    on the 2:00 x 10
    15 sit ups
    10-1 burpees over the rower
    max cal row

  • Mi 25. Sep

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

    b) warm up 4min
    tabata 20'' on / 10'' off
    good mornings
    air squats

    c) deadlift 15min
    (cycle week 3/3)
    build to a heavy single

    d) conditioning 15min
    4 rounds for time
    20 db deadlifts 22.5/15kg
    10 db front squats
    100m famers carry*

    *every break during carry is 5 db front squats

  • Di 24. Sep

    a) mobility & warm up 6min
    line drills

    b) conditioning 34min
    for time
    300 double unders
    2 mile run
    100 toes to bar

    partition however

    compare to 12.9.2023"