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O8-O9

8 september 2017

barbell warm up

WOD
"Vince"
AMRAP 10:50
8 thrusters to push press 32,5/25 kg
9 push ups
13 wallballs 9/6kg


FUNDAMENTALS
Let's talk about: Restdays vs recovery days

Skill: thrusters to push press, push ups, wallballs

"Vince"

AMRAP 10:50
8 thrusters to push press 25/20 kg
9 push ups
13 wallballs 6/4 kg


cool down: skill

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7-9-2O17

7 september 2017

functional warm up

WOD

3 rounds:
200m run
10 ring dips
8 sandbag cleans 60/50kg
REST 2:00
mark each round


FUNDAMENTALS
Let's talk about: Fish oil

Skill: running, box dips, medball cleans

4 rounds for time:
200m run
10 box dips
12 medball cleans 9/6kg


cool down: hang

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6th of September 2O17

6 september 2017

gymnastics warm up

WOD
Skill: toes to bar

AMRAP 22
10 toes to bar
20 box jumps
30 cal row


FUNDAMENTALS
Let's talk about: handling material

Skill: knees to chest, box jumps, rowing

AMRAP 16
10 knees to chest
15 box jumps
20 cal row


cool down: mobility

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.05.09.17.

5 september 2017

running and rope warm up

WOD

Buy in: 20 cal air bike
Then, 5 rounds:
40 double unders
400m run

Accessory work one arm ring row 3 x 8-12 reps (per side) (2110)

FUNDAMENTALS
Let's talk about: Magnesium (supplement)

Skill: double unders, running

5 rounds
25 double unders (attempts)
400m run


cool down: run baby run

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04.09.

4 september 2017

barbell warm up

WOD

4 rounds for time
15 snatch grip deadlift 50/35kg
10 snatches
5 chest to bar

Accessory work: windshield wipers 4 x 10-15 reps

FUNDAMENTALS
Let's talk about: warming up properly

Skill: deadlift, muscle snatch, jumping pull ups

4 rounds for time
15 deadlifts 30/25kg
10 muscle snatches
5 jumping pull ups


cool down: mobility

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