WODs

  • Do 30. Nov

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

    b) warm up 4min
    2 rounds for quality
    10 ring rows
    10 push ups
    10 squats

    c) bench press 12min
    work up to a heavy single

    d) benchmark conditioning 20min
    "Cindy"
    amrap 20min
    5 pull ups
    10 push ups
    15 squats

    compare to 20.10.2020

  • Mi 29. Nov

    a) mobility 3min
    1:00 each
    samson stretch
    hip crossovers
    calf stretch

    b) warm up 5min
    2 rounds
    0:45 single unders
    0:45 row
    0:45 plank

    c) skill work 5min
    double unders / crossovers

    d) conditioning 25min
    amrap 3min
    20 double unders
    10 sit ups
    max cal row

    amrap 4min
    40 double unders
    20 sit ups
    max cal row

    amrap 5min
    60 double unders
    30 sit ups
    max cal row

    amrap 6min
    80 double unders
    40 sit ups
    max cal row

    amrap 7min
    100 double unders
    50 sit ups
    max cal row

  • Di 28. Nov

    a) mobility 3min
    1:00 each
    elbow instep rotation
    sum squat stretch
    calf stretch

    b) warm up 6min
    10-8-6-4-2
    down ups
    step ups
    air squats

    c) back squat 12min
    3 sets
    3 tempo back squats @ 75 %

    *5 sec down

    d) conditioning 18min
    amrap 8min
    buy in: 800/700m ski
    max rounds
    12 front squats 50/35kg
    6 burpee box jumps

    2min rest

    amrap 8min
    buy in: 2000/1800m bike
    max rounds
    12 front squats 50/35kg
    6 burpee box jumps

  • Mo 27. Nov

    a) mobility 4min
    1:00 each
    elbow instep rotation
    hand walk
    inverted hamstring stretch
    scorpion

    b) warm up 5min
    1:00 row slow pace
    1:00 good mornings (empty bar)
    1:00 row moderate pace
    1:00 push ups
    1:00 row fast pace

    c) deadlift + ring dip 20min
    3x3 deadstop deadlifts @ 75%
    3x3 deadlifts @ 80%

    5-10 strict ring dips after each set

    d) benchmark conditioning 10min
    2000m row

  • So 26. Nov

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk + push ups
    kneeling lat stretch

    b) warm up 8min
    2 rounds
    1:00 push ups
    1:00 kb deadlifts
    1:00 ring rows
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 2-4 wall walks
    2. 10-20 kb high pulls
    3. 10-20 jumping pull ups
    4. 8-15 cal bike
    5. rest

  • Sa 25. Nov

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

    b) warm up 5min
    in teams of 2
    amrap 5min
    30 single unders
    10 medball squats
    5 medball press
    partner does down ups

    c) conditioning 35min
    in teams of 2 for time
    10 rounds
    60 double unders
    30 wall balls 20/14 lbs
    10 burpees over the partner
    *partner holds plank