WODs

  • Sat 23. Mar

    a) mobility 3min
    1:00 each
    elbow instep rotation
    handwalk
    scorpion

    b) warm up 6min
    in teams of 2
    3 rounds
    A: 100m run
    B: amrap
    3 muscle cleans (build)
    5 sit ups
    7 step ups

    c) team conditioning 35min
    for time
    1000m run

    into

    30 rounds
    3 power cleans 60/40kg
    5 toes to bar
    7 box jumps

    into

    1000m run

  • Fri 22. Mar

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

    b) warm up 4min
    2 rounds
    10 push ups
    10 db swings (5/side)
    10/8 cal row

    c) bench press 12min
    3x8 bench press

    start at 60% and build

    d) conditioning 19min
    4 rounds
    amrap 4min
    15/12 cal row
    12 alt. hang db snatches 22,5/15
    12 push ups

    1 min rest

  • Thu 21. Mar

    a) mobility 4min
    1:00 each
    samson stretch
    elbow instep rotation
    down dog to seal
    scorpion

    b) warm up 4min
    tabata (8 intervals)
    hollow rocks / hold
    arch rocks / hold

    c) strong(wo)man conditioning 34min
    in teams of 2
    for total reps

    amrap 7min
    sled push 60/40kg

    2min rest

    amrap 7min
    dball over target 30/20kg

    2min rest

    amrap 7min
    reverse sled drag 80/60kg

    2min rest

    amrap 7min
    double kb front rack carry 20/12kg

  • Wed 20. Mar

    a) mobility 3min
    1:00 each
    hand walk + push up
    pass throughs
    dowel overhead squats

    b) warm up 4min
    10 air squats
    5 burpees
    10 back squats (empty bar)
    5 burpees
    10 overhead squats
    5 burpees

    c) squat strength 14min
    on every 2:00 x 3
    8 overhead squats

    start at 60% and build

    directly into

    on every 1:00 x 8
    2 back squats* @ 50%

    *move bar as fast as possible

    d) conditioning 15min
    for time
    3 rounds
    14 overhead squats 50/35kg
    14 lateral burpees

    directly into

    3 rounds
    14 wall balls 20/14lbs
    14 lateral burpees

  • Tue 19. Mar

    a) mobility & warm up 6min
    line drills

    b) conditioning 25min
    5 rounds for time
    400m run
    30 sit ups
    15 deadlifts 100/70kg

    c) midline 5min
    3 sets
    30 sec side plank raises / side

    1 min rest between sets

  • Mon 18. Mar

    a) mobility 4min
    1:00 each
    elbow instep rotation
    hand walk
    sumo squat stretch
    kneeling lat stretch

    b) warm up 5min
    2 rounds
    10 front squats (empty bar)
    10 strict press
    10 ring rows

    1 round
    7 thrusters
    7 kipping pull ups

    c) conditioning 15min
    Open WOD 24.3
    for time
    5 rounds
    10 thrusters 29/43 kg
    10 chest to bar pull ups

    1min rest

    5 rounds
    7 thrusters 43/61 kg
    7 bar muscle ups

    d) accessory 8min
    on every 2:00 x 4

    1: giantset
    30 banded face pulls
    30 banded rows
    30 banded straight arm lat pulls

    2: bike (easy)