WOD 1.6.2020
Warmup
Hip sequence x 30sec per hold
Lunge with rotation x 12 per side
Clean and jerk technique practice
A
15min AMRAP
30 Pistol squats
12 Burpees
30 Dumbbell hang power clean and shoulder to overhead (15/10kg)
12 Burpees
Switch hands whenever you want on the C&J.
Scaling for pistols is narrow stance goblet squats.
WOD 2.6.2020
Warmup
Power clean technique practice – coach’s choice
A
MetCon
3 Rounds for max reps:
1min max reps thrusters (40/27kg)
Rest 30sec
1min max reps hang power cleans (40/27kg)
Rest 30sec
Straight into:
3 Rounds of:
400m run
25 Bent over rows (40/27kg)
Make sure you keep your distance on the run! Especially entering and leaving the parking area!
WOD 3.6.2020
Warmup
Prone swimmers x 20
Front and back scale x 10 per leg
Hip sequence x 45sec per hold
Cat and cow x 20
A
4 Rounds for time
15 KB snatches (24/16kg)
15 Single arm KB overhead squats (24/16kg)
80 Double unders
Switch hands every round!
WOD 4.6.2020
Warmup
Cat and cow x 15
Prone rotations x 12 per side
Hip airplane x 15 per side
Power clean and jerk cycling
A
Bent over row
4 x 10 @ RPE 8
More weight than 29.5.2020
B
5 Rounds for max reps
30sec max ground to overhead
Rest 30sec
30sec max front squats
Rest 30sec
Rx = 45/30kg
WOD 5.6.2020
Warmup
Prone swimmers x 20
Hollow rock x 30
Arch rock x 30
Pseudo planche lean x 15
A
30min AMRAP
50/38 Kcal bike/row
50 Push ups
50/38 Kcal bike/row
50 Russian KB swings @ 24/16kg
Cardio for daaaaaaaaaays!
WOD 6.6.2020
Warmup
Hip sequence x 30sec per hold
Seated hamstring stretch x 1min
Bottom pistol hold 3 x 10-15sec per leg
A
For time
21-15-9
Deadlifts (90/60kg)
Pistols (Rx+ = 16/12kg)
Burpees
WOD 7.6.2020
Warmup
Lunge with rotation x 15 per side
Hip sequence x 30sec per hold
Power snatch cycling practice
A
2 Rounds for time
30 Overhead squats (40/27kg)
400m run
30 Power snatches (40/27kg)
400m run
DO NOT break 1.5m distance when entering or leaving the parking area.
