WODs

  • Di. 11. Aug.

    a) movement prep
    2 rounds
    200m run
    8 sumo squat stretch
    4 handwalks

    b) prehab
    2 rounds
    40"on/10"off
    db bottom of squat hold
    hollow hang

    c) strength
    5 sets on every 3min
    5 frontsquats >78%

    d) conditioning
    4 rounds for time
    400m run
    10 db thruster 20/15
    10 toes to bar

  • Mo. 10. Aug.

    a) movement prep
    amrap 5min
    20 rope jumps
    10 samson stretch
    10 step ups

    b) prehab
    tabata
    top of push up hold
    bottom of push up hold

    c) strength
    4 sets
    8 benchpress >70%
    10 single arm kb bent over row/side

    d) conditioning
    8 rounds
    for time
    24 double unders
    10 swings 32/24
    10 weighted box step ups 60/50

    SWEATCLUB
    a) movement prep
    2 rounds
    40"on/10"off
    jumping jacks/down ups
    instep stretch + rotation/handwalk

    b) skill: db sntatches

    c) conditioning
    6 rounds
    45"on/15"off
    bike
    alt db snatches
    burpee on plate
    sit ups

  • So. 9. Aug.

    a) movement prep
    50"on/10"off
    high knees
    samson stretch
    hip crossover

    b) skill: knees to elbows

    c) conditioning
    emom 28min
    10-15 hand release push ups
    15-20 plate overhead lunges
    15/10 ski
    10-15 knees to elbows

    ENDURANCE
    a) movement prep
    3 rounds
    40"on/10"off
    row 24/26/28s/m
    instep stretch + rotation/handwalk/dynamic bridge

    b) prehab
    tabata
    hollow hold
    arch hold

    c) conditioning
    3 rounds
    1000/800m row
    60sec rest
    500/400m row
    30sec rest
    250/200 row
    2min rest

    time cap 32min

  • Sa. 8. Aug.

    a) movement prep
    2 rounds (teams of 2)
    1. 200m run
    2. 10 samson stretches
    amrap handwalks

    b) team conditioning
    In teams of two for time
    1000m run
    80 alt db snatches 20/15
    60 burpee over the partner
    800m run
    60 alt db snatches
    40 burpee over the partner
    600m run
    40 alt db snatch
    20 burpee over the partner

    35min cap

  • Fr. 7. Aug.

    a) movement prep
    2 rounds
    50""on/10""off
    rope jumps
    samson stretches
    warrior squats

    b) build to a heavy complex
    1 power clean
    1 hang squat clean
    1 front squat

    c) conditioning
    for time
    60 hang squat cleans 40/30
    60 toes to bar
    *30 double unders for each break

    20min cap

  • Do. 6. Aug.

    a) movement prep
    amrap 5min
    jumping jacks
    emom 3 handwalks + push ups

    b) skill
    muscle up

    c) benchmark conditioning
    "Nate"
    amrap 20min
    2 muscle ups
    4 handstand push ups
    8 swings 32/24

    compare to 29.01.2020