WODs

  • Tue 7. Feb

    a) mobility 4min
    1:00 each
    pass through
    sumo squat stretch
    box shoulder stretch
    dowel overhead squats

    b) warm up 5min
    1 round for quality
    1:00 cal row
    1:00 burpees
    1:00 box step overs
    1:00 straight leg sit ups
    1:00 overhead squat (empty bar or dowel)

    c) overhead squat 15min
    7-5-3-7-5-3 @ 65-73%
    *percentage based off 1rm front squat,
    second wave should be slightly heavier

    d) conditioning 12min
    amrap 2-2-2-3
    15/12cal row
    9 burpee box jump overs 60/50
    max toes to bar

    rest 1min between rounds

  • Mon 6. Feb

    a) mobility 4min
    1:00 each
    pass through
    cossack squats
    instep rotaion stretch
    squat hold

    b) warm up 5min
    3 rounds for quality
    5 snatch pull (empty bar or dowel)
    5 muscle snatch
    5 behind the neck push jerks
    15 air squats

    c) power snatch 12min
    1-1-1-1-1-1 @ 78-88%

    d) conditioning 18min
    10 rounds for time
    3 power snatches 60/40
    15 wall balls 9/6

  • Sun 5. Feb

    a) mobility 4min
    1:00 each
    sumo squat stretch
    calf stretch
    samson stretch
    plank shoulder taps

    b) warm up 6min
    2 rounds
    1:00 wall squats
    1:00 cal row
    1:00 sit up
    1:00 cal bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 15-20 jumping squats
    2. 10-15 cal row
    3. 10-20 v-ups
    4. 10-15 cal bike
    5. rest

  • Sat 4. Feb

    a) mobility
    1:00 each
    sasmon stretch
    down dog to seal
    scorpion
    plank partner high five

    b) warm up 6min
    in teams of 2
    2 rounds each
    A: easy ski
    B: 1 round
    15 russian swings
    10 sit ups
    5 burpees

    c) team conditioning 35min
    amrap 35min
    200cal ski
    150 swings 24/16
    100 toes to bar
    50 synchro burpees

  • Fri 3. Feb

    a) mobility 4min
    1:00 each
    90/90 stetch
    handwalk
    instep rotation stretch
    bird dog

    b) warm up 5min
    3-4 rounds for quality
    30 single unders / double unders practice
    20 nose to wall handstand shoulder taps
    10 good mornings (empty barbell)

    c) deadlift 12min
    3-3-3 deadlifts @ 88%
    *percentage based off 1rm deadlift

    d) conditioning 15min
    "CFG Open 21.1"
    for time
    1-3-6-9-15-21 wall walks
    10-30-60-90-150-210 double unders

  • Thu 2. Feb

    a) mobility 4min
    1:00 each
    down dog to seal
    samson strech
    instep rotation stretch
    hollow rock / arch hold (30sec each)

    b) warm up 5min
    2-3 rounds fore quality
    5 hang dumbbell snatches (each arm)
    10 plank push ups
    15 step ups 60/50

    c) conditioning
    amrap 20min
    10 single dumbbell devil's press 20/15
    20 sit ups  
    30 single dumbbell box step ups 60/50

    d) pulling accessory 10min
    2-3 sets
    10-15 single arm dumbbell row / arm
    10-15 single db curls