WODs

  • So 18. Sep

    a) mobility 4min
    1:00 each
    sumo squat stretch
    handwalks
    inverted hamstring stretch
    bird dogs

    b) warm up 4min
    1 rounds
    1:00 wall balls
    1:00 bench hop overs
    1:00 kb swings
    1:00 row

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 15-20 wall balls 20/15
    2. 20-30 bench hop overs
    3. 15-20 kb swings 24/16
    4. 10-15cal row
    5. rest

  • Sa 17. Sep

    a) mobility 2min
    2:00 sumo sqaut + handwalk + scorpions

    b) warm up 6min
    emom 6min
    1. cal row
    2. 1 strict bear complex* + box jumps in the remaider

    *strict baer complex:
    1 tall muscle clean
    1 front squat
    1 strict press
    1 back squat
    1 behind the neck strict press

    c) team conditioning 30min
    in teams of 2
    for time

    1000m row

    into

    4 rounds
    50 box jumps
    10 bear complex 60/40*

    into

    1000m row

    *1 bear complex:
    1 power clean
    1 front squat
    1 shoulder to overhead
    1 back squat
    1 shoulder to overhead

  • Fr 16. Sep

    a) mobility 4min
    1:00 each
    scorpions
    table top bridge
    hip crossovers
    scapula push ups

    b) warm up 5min
    2 rounds
    200m run
    10 push ups
    10 sit ups

    c) strict press / weighted ring dips 15min
    3-4 sets
    A: 4-5 strict press @ 70-75%
    *6-8sec eccentric
    B: 6-12 weighted ring dip

    d) conditioning 16min
    amrap 16min
    200m run
    max unbroken push ups
    200m run
    max toes to bar

  • Do 15. Sep

    a) mobility 4min
    1:00min each
    pass throughs
    dowel good mornings
    leg swings (30s each)
    overhead squats

    b) high hang snatch complex 10min
    5 sets of
    2 high hang power snatch + 2 high hang squat snatch @ light weights

    c) conditioning 21min
    2 rounds for total reps

    amrap 1min
    10 db snatches
    max burpees over the dumbbell 20/15

    rest 1min

    amrap 2min
    20 db snatches
    max burpees over the dumbbell

    rest 2min

    amrap 3min
    30 db snatches
    max burpees over the dumbbell

    rest 3min

  • Mi 14. Sep

    a) mobility 4min
    1:00 each
    sumo squat stretch
    kneeling lat stretch
    calf stretch
    hip circles

    b) warm up 4min
    emom 4min
    1. 250/200m bike + 10 air squats
    2. 25 rope jumps + 10 rope body rows

    c) back squat / rope climbs 15min
    3-4 sets
    A: 4-5 back squats @ 70-75%
    *6-8sec eccentric
    B: 2-3 (legless) rope climbs

    d) conditioning 16-18min
    on the 4:00 x 4 rounds
    1000/800m bike
    50 double unders
    10 thrusters 40/30

    *score is slowest rounds

  • Di 13. Sep

    a) mobility
    1:00 each
    90/90 stretch
    quadruped thoracic rotation (30sec each side)
    handwalk + push ups
    prone snowangels

    b) warm up 5min
    2-3 rounds
    1:00 row
    10 good morning (empty bar)
    5 strict soulder press

    c) deadlift / strict handstand push ups 15min
    4-5 sets
    A: 3-4 deadlifts @ 70-75%
    *6-8sec eccentric
    B: 6-12 strict handstand push ups

    d) conditioning 15min
    amrap 15min
    40/30cal row
    30 weighted sit ups 20/15
    20 deadlifts 70/50
    100m waiters walk 20/15