WODs

  • Mo 18. Sep

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

    b) warm up 5min
    on every 2:30 for 2 rounds
    50 single unders
    10 step ups
    remaining time row

    c) benchmark conditioning 40min
    "9/11"
    for time
    2001 m row
    343 double unders
    110 db box step ups 50cm
    2977 m row

  • So 17. Sep

    a) mobility 4min
    1:00 each
    samson stretch
    elbow instep rotation
    hand walk
    scorpion

    b) warm up 5min
    1 round
    1:00 ring rows
    1:00 row
    1:00 db deadlift
    1:00 push ups
    1:00 sit ups

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-20 jumping pull ups
    2. 8-15 cal row
    3. 10-20 db hang clean & jerks
    4. 10-20 sit ups
    5. rest

  • Sa 16. Sep

    a) mobility 3min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    hand walk

    b) warm up 6min
    amrap 6min
    in teams of 2
    10 air squats
    8 push ups
    6 down ups
    partner runs 100m

    c) conditioning 30min
    in teams of 2
    3 rounds
    600m plate run 20/15kg
    50 burpees over the bar
    40 thrusters 40/30kg

  • Fr 15. Sep

    a) mobility 3min
    1:00 each
    samson stretch
    inverted hamstring stretch
    calf stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 good mornings (empty bar)
    10 step ups
    remaining time row

    c) deadlift 12min
    on the 3:00 x 4
    5 deadlifts @ 80-85% (across)

    d) conditioning 18min
    3 rounds
    amrap 4min
    500/450 m row
    25 deadlifts 80/60kg
    max box jumps 60/50
    2min rest

  • Do 14. Sep

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

    b) warm up 5min
    amrap 5min
    10 ring rows
    10 sit ups
    10 push ups
    10 air squats

    c) conditioning 35min
    5 rounds for time
    40 sit ups
    3 rounds of "Cindy"
    200 m farmers carry 20/15 kg

    1 round of "Cindy"
    5 pull ups
    10 push ups
    15 air squats

  • Mi 13. Sep

    a) mobility & warm up 6min
    1:00 bike / ski
    1:00 samson stretch
    1:00 ski / bike
    1:00 hand walk
    1:00 bike / ski
    1:00 scorpion

    c) clean & jerk 12min
    emom 12min
    1 power clean & push jerk (climbing)

    d) conditioning 15min
    amrap 7min
    30/24 cal bike
    10 clean & jerks 50/35 kg

    1 min rest

    amrap 7min
    30/24 cal ski
    10 clean & jerks 50/35 kg