WODs

  • Mi 21. Jul

    a) warm up 4min
    3 sets
    45“on/15“off
    bike
    sumo squat stretch
    b) backsquat 16min
    6 sets
    4 reps >78%
    c) conditioning 12min
    3 rounds
    for total reps
    amrap 3min
    30/20cal bike
    max db box step overs 25/15
    3min rest

    scale 25/17

  • Di 20. Jul

    a) warm up 10min
    2 rounds
    400m run
    5 down ups
    10 ring rows
    5 sumo squat stretch
    10 kb deadlifts
    5 handwalk + push ups
    b) conditiioning 25-30min
    “Schmalls”
    for time
    800m run
    then
    2 rounds of
    50 burpees
    40 pull ups
    30 pistols
    20 swings 24/16
    10 handstand push ups
     
    then 800m run
     
    scaled jumping pull ups, goblet lunges, 16/12, pike push ups

  • Mo 19. Jul

    a) warm up 5min
    2 sets
    45“on/15“off
    row
    instep stretch + rotation
    barbell good mornings
    plank ups
    b) deadlift 16min
    6 sets
    4 reps >78%
    c) conditioning
    amrap 14min
    40cal row
    20 power cleans 50/35
    40 sit ups

  • Sa 17. Jul

    a) warm up 10min
    2 sets
    30""on/10""off
    instep stretch + rotation
    down dog & seal
    into
    2 rounds
    15/10cal row
    10 ring rows
    5 hang power snatches (unloaded bar)
    10 v-ups
    5 overhead squats (unloaded bar)
    b) conditioning 35min
    for time
    100/75cal row
    into
    3 rounds
    30 pull ups
    30 power snatches 40/30
    into
    3 rounds
    30 toes to bar
    30 overhead squats 40/30
    into
    100/75cal row

    scale jumping pull ups, ring rows, knee raises, frontsquats

  • Fr 16. Jul

    a) warm up 5min
    3 sets
    40""on/10""off 
    bike
    handwalk + push up
    b) primer 7min
    3 sets
    teams of two
    as a relay
    30""on/15""off
    tempo benchpress (5sec down)
    side plank raises/side
    c) bench press 14min
    5 sets
    5 bench press >70%
    d) conditioning 15min
    4 rounds
    for max reps
    1min bike
    1min push ups
    1min sit ups
    1min rest

  • Do 15. Jul

    a) warm up
    3 rounds
    200m run
    10 samson stretch
    5 handwalk + push ups
    d) conditioning
    ""Abbate""
    1mile run
    21 clean & jerks 70/50
    800m run
    21 clean & jerks 70/50
    1mile run