WODs

  • Mi 28. Jul

    a) warm up 8min
    emom 8min
    1. 45"ski
    2. 45" sumo squat stretch
    3. 45" bike
    4. 45"bottom of squat hold
    b) backsquat 16min
    6 sets
    4 reps >83%
    c) conditioning 12min
    3 rounds
    for total reps
    1min ski (cal)
    1min burpees
    1min bike (cal)
    1min rest

  • Di 27. Jul

    a) warm up 8min
    2 sets
    45"on/15"off
    row
    handwalk + push ups
    scapula pull ups/scapula ring rows
    nose to wall handstand hold
    b) gymnastic strength 14min
    for quality
    1-10 reps strict hspu
    10-12 reps strict pull ups
    scale elevated hspu, box supported hspu, pike push ups, banded strict pull ups, neg pull ups, ring rows
    c) conditioning 12min
    amrap 12min
    7 double db push press 22,5/15
    7 toes to bar
    14/9cal row

    scale 15/10, leg raises

  • Mo 26. Jul

    a) warm up 5min
    2 rounds
    10 alt step ups
    10 alt instep stretch + rotation
    5 barbell good morinings (unloaded bar)
    10 hollow rocks
    b) deadlift 15min
    6 sets
    4 reps >81%
    c) conditioning 14min
    5 rounds
    for time
    12 sumo deadlift high pulls 40/30
    24 sit ups
    12 box jump overs 60/50

  • Sa 24. Jul

    a) warm up
    2 rounds
    as a relay
    200/150m row
    10 barbell good mornings
    5 burpee step ups
    10 ring rows
    b) conditioning 30min
    teams of two
    2000m row
    100 deadlifts 70/50
    50 burpee box jump overs 60/50
    25 power cleans 70/50
    10 bar muscle ups

    scale 50/35, strict pull ups,

  • Fr 23. Jul

    a) warm up 5min
    3 rounds
    5 handwalks + push ups
    5 down dog & seal
    10 twisted cross
    20sec hollow hold
    b) bench press 14min
    5 sets
    5 bench press >72%
    d) conditioning 12min
    amrap 12min
    3,6,9,12,15,18 etc
    push press 50/35
    toes to bar

  • Do 22. Jul

    a) warm up 8min
    2 sets
    45""on/15""off
    ski
    handwalk + push ups
    rope jumps
    hollow hang on the bar
    b) gymnastic strength 15min
    5 sets
    1-2 handstand walks (10m)
    10-12 inverted ring rows
    scaled nose to wall shoulder taps (10-12) or assisted hswlk w/dowel, ring rows
    b) conditioning 15min
    emom 15min
    15/10cal ski
    10 ball slams 20/15
    40 double unders