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14.07.2017

14 juli 2017

gymnastics warm up

WOD
Strength: deadlift 2-5 sets 6-10 reps (2020)

3RFT
400m run
20 box jumps
15 push ups

FUNDAMENTALS
Let's talk about: scaling

Skill: running, box jumps, push ups

3RFT
200m run
15 box jumps
10 push ups

cool down: mobility

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13th of July

13 juli 2017

barbell warm up

WOD

3RFT
40 cal row
20 burpees
10 frontsquats 80/60kg
REST 3:00

FUNDAMENTALS
Let's talk about: Safety in the box

Skill: rowing, burpees, frontsquats

3RFT
40 cal row
20 burpees
10 frontsquats 40/30kg
 

cool down: row

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12/07/17

12 juli 2017

functional warm up

WOD

10RFT
16 push presses 50/35kg
12 airsquats
8 ring rows

30min timecap

FUNDAMENTALS
Let's talk about: pacing a workout

Skill: push press, airsquat, ring rows

6RFT
16 push presses 40/30kg
12 airsquats
8 ring rows

cool down: hang

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11-07-2017

11 juli 2017

SAQ warm up

WOD
Lowlands Throwdown Qualifier 2015.2
for time:
2000m row

Accessory work dead march: 3 x 16 reps (8 per side)

FUNDAMENTALS
Let's talk about: Lowlands Throwdown

Skill: rowing

Lowlands Throwdown Qualifier 2015.2
for time:
2000m row

cool down: mobility

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10/07/2017

10 juli 2017

gymnastics warm up

WOD
Skill: chest to bar

6RFT
36 situps
18 wallballs 9/6kg
9 chest to bar

FUNDAMENTALS
Let's talk about: metabolic pathways

Skill: situps, wallballs, jumping pull ups

4RFT
36 situps
18 wallballs 6/4kg
9 jumping pull ups

cool down: run

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