WODs

  • Mo 25. Sep

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

    b) warm up 5min
    amrap 5min
    10 db deadlifts
    5 down ups
    10 ring rows
    5 down ups

    c) squat snatch 15min
    work up to a moderate to heavy single

    d) conditioning 14min
    amrap 14min
    7 db snatches (r) 25/20kg
    7 db snatches (l)
    7 burpees
    7 strict pull ups

  • So 24. Sep

    a) mobility 4min
    1:00 each
    samson stretch
    down dog to seal
    scorpion
    kneeling lat stretch

    b) warm up 8min
    2 rounds
    1:00 lunges
    1:00 row
    1:00 push ups
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-20 jumping lunges
    2. 8-15 cal row
    3. 10-20 push press 20/15kg
    4. 8-15 cal bike
    5. rest

  • Sa 23. Sep

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk
    inverted hamstring stretch

    b) warm up 5min
    amrap 5min
    in teams of 2
    10 scapula push ups
    5 push ups
    10 deadlifts (empty bar)
    partner rows

    c) conditioning 38min
    in teams of 2
    10 rounds for time
    400/360m row
    30 push ups
    20-2 deadlifts 100/70kg

  • Fr 22. Sep

    a) mobility 4min
    1:00 each
    elbow instep rotation
    cossack squat
    down dog to seal
    calf stretch

    b) warm up 5min
    10 burpees
    50 single unders
    15 sit ups
    50 single unders
    20 air squats

    c) back squat 10min
    establish a 20 rep back squat

    d) conditioning 20min
    amrap 20min
    60 double unders
    30 v-ups
    15 burpees

  • Do 21. Sep

    a) mobility 4min
    1:00 each
    hand walk
    sumo squat stretch
    scorpion
    calf stretch

    b) warm up 5min
    amrap 5min
    10 good mornings (empty bar)
    5 front squats
    5 press
    10 step ups

    c) power snatch 12min
    work up to a heavy touch and go 5 rep power snatch

    d) conditioning 14min
    amrap 14min
    7 thrusters 40/30kg
    7 box jumps 60/50cm
    7 power snatches 40/30kg
    7 box jumps

  • Mi 20. Sep

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

    b) warm up 5min
    10/8 cal bike
    into
    3 rounds
    5 burpees
    10 ring rows
    into
    10/8 cal ski

    c) bench press 10min
    work up to a heavy set of 10

    d) conditioning 22min
    for time
    3 rounds
    15/12 cal bike
    10 burpee pull ups

    400m farmers carry 20/15kg

    3 rounds
    15/12 cal ski
    10 burpee pull ups