4/7 CF Lund Home WOD
3 juli, 2020

3/7 CF Lund Home WOD


Minimal Equipment / No -Gear
Warmup:
A: Movement Complex Warmup

B: General Warmup
2 rounds of:
20 Jumping Jacks
10 reps T-spine opener quadrupled per each side

2 rounds of:
20 grasshoppers
10 KB/DB/Rucksack swings

Strength
E2M x 5 sets
5-7 Goblet squats
Tempo: 4020
Directly into:
EMOM 6
Odd: goodmornings, 10-15reps, Banded or weighted if possible.
Even: T-pushups 4-8 reps per side


B: 3 RFT
50 Airsquats
20 Ground to overhead with both hands, use an odd object with a decent weight.
15 Hand release Pushups
2 juli, 2020

2/7 CF Lund Home WOD


Minimal equipment / No-Gear
Warmup
”Amrap” 6min
10m inchworm
10m Bearcrawl
4-6 Pike HSPU

Conditioning

EMOM 32
Min 1: 10-20 SDLHP
Min 2: 4-12 Strict HSPU
Min 3: 8-12 Burpee Boxjumps 60/50cm
MIn 4: 8-12 Table Rows


1 juli, 2020

1/7 CF Lund Home WOD


Minimal Equipment / No Gear
Warmup
400-800m slow jog
Dynamic Stretches: Complete 10 each of the following:
Leg swings (front to back)
Leg swings (side to side)
Ankle circles
Arm circles
Drills: Complete 1-2 each of the following (over a 20-metre stretch):
A-skips
Side skips
High knees
Strides (runs faster than your jog pace): Then run 3x50m strides

Conditioning
4 x 1000m run
at or slightly above your 3k pace
29 juni, 2020

29/6 CF Lund Home WOD


Minimal Equipment / No-Gear
Warmup
”Amrap” 6 min
5 Ground to overhead with plate
8 Overhead lunges with plate (alt. Leg)
20 Shoulder touches in Plank pos. 

Conditioning
EMOM x 16min:
Odd: 6 KB Pushjerks each arm
Even: 15 Burpees
*Every Round we added 1 more push jerk to each arm. So round 2 was 7 and 7… Then 8 and 8… and so on… The Burpees always stayed at 15.
Rest 1min
Amrap 3
10 SDLHP
15 Situps

28/6 CF Lund Home WOD


Minimal Equipment / No Gear
Warmup
A: Mobility – hip opener
1min couchstretch per side
1min pigeon pose per side
1min straddle stretch

B: General Warmup
2 rounds of:
20 Jumping Jacks
10 reps T-spine opener quadrupled per each side

2 rounds of:
20 grasshoppers
10 KB/DB swings

Conditioning
Regionals 9.1 Workouts
AMRAP in 12 minutes
5 Pull-Ups
10 Burpees
15 Kettlebell Swings (24/16 kg)
20 Double-Unders

Adaptations:
Pullups: table rows or ring rows
KB swings: DB swings or swings with a loaded rucksack
Double Unders: Singleunders (2x reps), or Mounatin climbers
26 juni, 2020

26/6 CF Lund Home WOD


Minimal Equipment / NO-Gear
Warmup
2 Rounds of:
10 Scapula pushups
10 Hanging knee raises or situps

2 rounds of:
4 Jefferson Curl
10 Prone stick presses

2 rounds of:
4/4 KB/DB windmills
20 Grasshoppers


Conditioning
2 rounds of
20 KB Swinsgs
20 Box Jump Over

then:

3 Rounds of
400m run
20 KB shoulder to overhead
20 V-Ups
20 SDLHP
80 Double Unders

25 juni, 2020

26/6 CF Lund Home WOD


Minimal Equipment / No -Gear
Warmup
A: Dynamic Mobility Complex
B: General Warmup
3 Rounds of:
2 x 10m Waiters walk Left arm
3-5 perfect pushups*
2 x 10m waiters walk Right arm
10 Goblet squats
10 Scorpions


Strength
EMOM 10
Min 1: Pike Pushups 8-14 reps
Min 2: Table rows 10-15 reps

Conditioning
5 Rounds of:
20 Single Arm Thrusters
20 KB/DB Snatche