WODs

  • Fri 19. Apr

    a) mobility 3min
    1:00 each
    sumo squat stretch
    kneeling lat stretch
    calf stretch

    b) warm up 5min
    3 rounds
    10 air squats
    30 single unders
    10 ring rows

    c) front squat + pull up 15min
    max unbroken front squats @ 80%

    to technical failure

    3-4 sets
    5-10 strict pull ups

    d) conditioning 15min
    for time
    21 pull ups
    42 double unders
    21 front squats 50/35 kg
    42 double unders
    18 pull ups
    36 double unders
    18 front squats
    36 double unders
    15 pull ups
    30 double unders
    15 front squats
    30 double unders

  • Thu 18. Apr

    a) mobility 3min
    1:00 each
    samson stretch
    hand walk
    hip crossovers

    b) warm up 6min
    on every 2:00 x 3
    10 lunges
    10 scapula push ups
    10 plank push ups
    remaining time handstand hold

    c) strict handstand push up 10min
    3-4 supersets
    5-10 strict handstand push ups
    10-15 push ups

    d) conditioning 20min
    amrap 20min
    40 sit ups
    30/24 cal row
    20 db goblet reverse lunges 22.5/15 kg
    10 db push jerks (right)
    10 db push jerks (left)

  • Wed 17. Apr

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk
    calf stretch

    b) warm up 5min
    2-3 rounds
    10 elbow rotations
    10 good mornings
    5 burpees
    10 step ups

    c) power clean 10min
    max unbroken touch and go power cleans @ 80%

    *to technical failure

    d) conditioning 15min
    5 rounds for time
    10 power cleans 70/50 kg
    10 burpee box jumps 60/50 cm

    e) accessory 3min
    1:00 banded lateral walk
    1:00 banded monster walk
    1:00 banded glute bridges

  • Tue 16. Apr

    a) mobility & warm up 6min
    line drills

    b) conditioning 24min
    3 rounds
    amrap 6min
    500/450 m row
    400m run
    max thrusters 40/30 kg

    3 min rest

    c) accessory 8min
    emom 8min
    1: 40 sec tempo cossack squats
    2: 40 sec plank

  • Mon 15. Apr

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk + push up
    scorpion

    b) warm up 5min
    on every 2:30 x 2
    5 burpees
    5 db swings / side
    10 straight leg sit ups
    remaining time bike / ski

    c) bench press 10min
    max unbroken bench press @ 80%

    to technical failure

    d) conditioning 18min
    for time
    buy in: 50/40 cal bike

    into

    50 toes to bar
    50 single arm devils press 22.5/15 kg
    *partition however

    into

    buy out: 50/40 cal ski

  • Sun 14. Apr

    a) mobility 4min
    1:00 each
    hand walk + push up
    samson stretch
    elbow instep rotation
    calf stretch

    b) warm up 8min
    2 rounds
    1:00 step ups
    1:00 row
    1:00 plank
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-20 db step ups
    2. 8-15 cal row
    3. 10-20 sit ups
    4. 8-15 cal bike
    5. rest