WODs

  • Do 12. Okt

    a) mobility & warm up 6min
    line drills

    b) gymnastics strength 10min
    emom 10min
    1: 1-2 legless rope climbs
    2. 15-30 sec dip support hold

    c) conditioning 22min
    for time
    5 rounds for time
    400m run
    21-18-15-12-9
    front squats 50/35kg
    pull ups

  • Mi 11. Okt

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

    b) warm up 5min
    2-3 rounds
    10 shoulder press (empty bar)
    10 sit ups
    10/8 cal bike / ski

    c) strict press 15min
    on the 3:00 x 5
    5 strict press @ 75-80%

    d) conditioning 13min
    amrap 6min
    3 rounds
    9 toes to bar
    9 push press 60/40 kg
    directly into
    max cal bike

    1 min rest

    amrap 6min
    3 rounds
    9 toes to bar
    9 push press 60/40 kg
    directly into
    max cal ski

  • Di 10. Okt

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

    b) warm up 5min
    on every 2:30 x 2
    10 elbow rotations
    10 good mornings
    10 push ups
    remaining time row

    c) hang power clean 10min
    build to a heavy set of 10

    d) conditioning 20min
    3 rounds x amrap 5min
    27/21 cal row
    21 power cleans 50/35 kg
    15 burpee box jump overs 60/50

    rest 2:30min between rounds

    compare to 28.11.22

  • Mo 9. Okt

    a) mobility 4min
    1:00 each
    samson stretch
    pass throughs
    dowel overhead squats
    calf stretch

    b) warm up 4min
    100m run
    10 medball squats
    100m run
    10 medball press
    100m run
    10 medball thrusters

    c) overhead squat 12min
    9-6-3-9-6-3

    start at 60%. 2nd wave heavier.
    1-2min rest between sets

    d) conditioning 10min
    amrap 10min
    max wall balls 20/14

    every 2min starting at 0:00
    200m run

    e) midline 7min
    2 sets
    60 sec tall plank on medball
    40 sec side pank (each)
    20 medball sit ups

    60 sec rest between sets

  • So 8. Okt

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

    b) warm up 8min
    2 rounds
    1:00 marching plank
    1:00 row
    1:00 step overs
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 20-30 medball russian twists
    2. 8-15 cal row
    3. 10-16 db box step overs
    4. 8-15 cal bike
    5. rest

  • Sa 7. Okt

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

    b) warm up 6min
    in teams of 2
    amrap 6min
    10 good mornings (empty bar)
    5 snatch grip behind the neck press
    50 single unders
    partner rows

    c) conditioning 30min
    in teams of 2
    amrap 30min
    15 power snatches 35/25kg
    30/24 cal row
    60 double unders