MO | 13.07.2020

WUP - 12'

2R

  • 2L PVC OH Lunges

  • 2L Inch worm

Banded Mobility

 

  • Banded Presses

  • Banded Pull Downs

  • Banded Pass Throughs

SKILL - 27'

Hand Stand 15'

  • Kick Up

  • Press Out

  • Slow Release to HS Push Up 

EMOM 10'

  • 20'' HS Hold

  • 5 Strict Press (20/15kg)

WOD - 12'

1-10

  • Burpees

10-1

  • Double DB / KB Squats (22,5/15kg)

M.O.D. - 2'

Banded Shoulder Pull

____________________________

Comments / Good to Know

Lets get upside down!

 _____________________________

LIFT
Jerk Part 4 
DO | 16.07. 2020

WUP - 14'

3R

  • 30 Single Under

  • 10 Tuck Ups

Hip Rotations

 

WOD Prep

  • DL WUP

  • Set Up

WOD - 36'

RUN 3 WUP Laps

Rest 3'

  • 50 Deadlifts (80/55kg)

  • 8 Burpee Over Bar

  • 40 Push Ups

  • 8 Burpee Over Bar

  • 30 Bumper OH Lunges (15/10kg)

  • 8 Burpee Over Bar

  • 20 Pul Ups

  • 8 Burpee Over Bar

  • 10 Bumper G2OH

 

3' Rest

 

RUN 3 WUP Laps

 

M.O.D. - 2

Calf Stretch

___________________________

Comments / Good to Know

Bring your running shoes

____________________________

SWEAT

Slow and steady

DI | 14.07.2020

WUP - 14'

2R

  • 40 Single Unders

  • 30 Squats (narrow  / Wide) 

  • 20 Push Ups

  • 10 PVC  BTN SOTTS Press

Mobility

  • Shoulder Roll over stretch

  • Knees to the Floor

 

STRENGTH - 20'

3RM OH Squat

  • Star from the Rack with BTN Push Press

  • Press Up your shoulders

  • Stay under Tension

WOD - 18'

2 Heats - 2' Delay

  • 400m Row / 1000m Bike

 

AMRAP

  • 20 Lunges

  • 10 DB Hang Cluster

  • 5 T2B

M.O.D. - 2

Black Roll LAT Roll Out

___________________________

Comments / Good to Know

Yes its squats again - but not for your legs....

_____________________________

GYM
RINGS - ptr2. Transition and Kipp

FR | 17.07. 2020

WUP - 14'

Easy KB WUP

4R

  • 10 Swings

  • 10 Goblet Squats

  • 10 Pass Arounds

 

Squat WUP

  • Leg Pull Ups

  • Squat Jumps

Prep for Conditioning

COND. - 36'

 

E90''

 

  • 25 Wall Balls

 

  • 45'' Active Hang

 

  • 25 KBS (24/16)

 

  • 45'' Plank

 

  • 10 Devil Press

 

  • 45 '' Bridge

WOD- 4'

40 Front Squats (45 / 30 kg) 

M.O.D. - 2'

weighted deep squat

____________________________

Comments / Good to Know

We need to get some conditioning down

MI | 15.07.2020

WUP - 16'

Ab Mat Ping Pong

2R

  • 10 MB Thruster

  • 10 MB Sit Ups

  • 10 MB Push ups

PVC Front Rack WUP

Thruster WUP

WOD - 26'

10R for Time 26' TC

  • 9 Thruster (42,5/30kg)

  • 35 DU (90 SU)

FINISHER - 2'

Tabata

  • Hollow Hold

  • Sit Ups

M.O.D. - 2'

Deep Lunge stretch

____________________________

Comments / Good to Know

If the WOD seems familiar - it is OPEN 17.5 - really good one

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