WODs

  • Mi 6. Dez

    a) mobility 3min
    1:00 each
    hand walk
    dive bombers
    sumo squat stretch

    b) warm up 4min
    amrap 4min
    3 good mornings + elbow rotations
    6 push ups
    9 air squats

    c) power clean 12min
    work up to a heavy double power clean

    d) benchmark conditioning 19min
    "The Chief"
    amrap 3min x 5
    3 power cleans 60/40kg
    6 push ups
    9 air squats

    1min rest between rounds.

    compare to 25.9.2017

  • Di 5. Dez

    a) mobility 3min
    1:00 each
    elbow instep rotation
    warrior squat
    hip crossovers

    b) warm up 4min
    on every 2:30 x 2
    10/8 cal bike
    10 front squats (empty bar)
    remaining time plank

    into
    10/8 cal ski
    10 strict press
    remaining time plank

    c) back squat 15min
    4 sets
    6 tempo back squats @ 65%

    5 sec bottom hold

    d) conditioning 15min
    for time
    2 rounds
    20/16 cal bike
    20 thrusters 40/30kg

    into

    2 rounds
    20/16 cal ski
    20 sumo deadlift high pulls 40/30kg

  • Mo 4. Dez

    a) mobility 3min
    1:00 each
    hand walk
    calf stretch
    kneeling lat stretch

    b) warm up 5min
    1:00 each
    row
    burpees step ups
    shuttle runs
    rope pull ups
    bike

    c) conditioning 27min
    3min on / 3min off
    1. max cal row
    2. max burpee box jumps
    3. shuttle runs
    4. max rope climbs
    5. max cal bike

  • So 3. Dez

    a) mobility 3min
    1:00 each
    elbow instep rotation
    down dog to seal
    inverted hamstring stretch

    b) warm up 8min
    2 rounds
    1:00 plank
    1:00 row
    1:00 kb deadlifts
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 20-30 russian twists
    2. 8-15 cal row
    3. 10-20 kb swings
    4. 8-15 cal bike
    5. rest

  • Sa 2. Dez

    a) mobility 3min
    1:00 each
    samson stretch
    hand walk
    scorpion

    b) warm up 6min
    2 rounds each
    in teams of 2
    10 lunges
    8 db deadlifts
    6 burpees
    partner skis

    c) conditioning 35min
    for time
    100/90/80 cal ski
    100 single arm db overhead lunges 20/15kg
    100 single arm devils press
    100 single arm db overhead lunges
    100/90/80 cal ski

  • Fr 1. Dez

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

    b) warm up 5min
    amrap 5min
    10 elbow rotations
    10 good mornings
    10 shoulder press
    10 straight leg sit ups

    c) barbell complex 14min
    on every 2:00 x 7
    3 deadlifts
    2 hang power cleans
    1 push jerk

    d) conditioning 15min
    5 rounds for time
    12 deadlifts 60/40kg
    9 hang power cleans
    6 push jerks
    6-9-12-15-18 toes to bar