WODs

  • Sat 12. Mar

    a) mobility 3min
    1min reach
    handwalk
    scorpions
    sumo squat stretch

    b) warm up 6min
    in team of 2
    300m easy row
    partner does 20 squats, 10 push ups + top of push up hold*
    300m easy row
    parnter does 10 push ups, 20 squats + bottom squat hold*

    *untill partner finishes row

    c) team conidioning 30min
    amrap 30min
    500m row
    30 wall balls 9/6
    10 wall walks

  • Fri 11. Mar

    a) mobility 4min
    ROM drills

    b) snatch warm up 10min

    c) power snatch 10-15min
    1. build to a heavy set of 10rep
    2. 1 x 10 @ 90%, 1 x 10 @ 80%

    conditioning 15min
    3 rounds for time
    10 power snatches 60/40
    20 pull ups
    50 double unders

  • Thu 10. Mar

    a) mobility
    1min each
    foamroller upper back
    lat stretch on foam roller
    calf stretches
    reverse snowangels

    b) warm up 5min
    2 rounds
    10 cal row
    10 step overs
    10 shoulder press

    c) push press 10-15min
    1. build to a heavy set of 10rep
    2. 1 x 10 @ 90%, 1 x 10 @ 80%

    d) conditioning 15min
    amrap 15min
    15/12 cal row
    12 box jump overs 60/50
    9 shoulder to overhead 60/50

  • Wed 9. Mar

    a) mobility 5min
    10 leg swings (each side)
    10 pass through
    10 overhead squats
    10 prone behind the neck press

    b) warm up 5min
    10 shuttle runs (10m)
    10 overhead squats (dowel)
    10 straight leg sit ups

    c) overhead squat 10min
    build to a heavy set of 10rep

    d) conditioning 20min
    for time
    800m run
    40 back rack lunges 40/30
    20 toes to bar
    600m run
    30 front rack lunges
    15 toes to bar
    400m run
    20 overhead lunges
    10 toes to bar

  • Mon 7. Mar

    a) mobility 3min
    1min each
    handwalk + push ups
    instep rotation stretch
    sasmon stretvch

    b) warm up 10min
    in teams of 2
    15 good mornings (empty bar)
    parnter does burpees
    15 back squats
    parnter does burpees
    15 deadlifts
    parnter burpees

    then

    10-8-6-4-2 deadlifts
    *build to a heavy double wich is slighlty heavier than the workout weight

    c) Open WOD 22.2 10min
    1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps for time
    deadlifts 102/70
    burpees over the bar