WODs

  • Wed 25. Mar

    warm up
    a) 20 ankle jumps
    10 alt inverted hamstring stretches
    20 ankle jumps
    10 alt instep stretch + rotation
    20 ankle jumps
    10 lateral squat stretches
    20 ankle jumps
    10 sumo squat stretch

    b) 3 rounds
    10 alt single leg romanian deadlift with knee raises
    20 plank knee twist
    20sec bottom of push up hold

    WOD
    for time
    10 squats
    50 jumping jacks
    20 squats
    50 jumping jacks
    30 squats
    50 jumping jacks
    40 squats
    50 jumping jacks
    50 squats
    50 jumping jacks
    60 squats
    50 jumping jacks
    70 squats
    50 jumping jacks

    time cap 16min

  • Tue 24. Mar

    warm up
    a) 20 jumping ja ks
    10 alt instep stretch + rotation
    20 jumping jacks
    5 handwalks
    20 jumping jacks
    10 dynamic bridges

    b) 3 rounds
    30 sec on/10sec off
    crossover flutterkicks
    reverse plank hold
    alt v-ups

    WOD
    amrap 5min
    20 mountain climbers
    5 push ups

    1min rest

    amrap 5min
    10 tuck jumps
    20 shoulder tabs

    1min rest

    amrap 5min
    30 jumping jacks
    20 plank ups

  • Mon 23. Mar

    warm up
    a) 30sec on/10sec off
    skipping
    sumo squat stretch
    jumping jacks
    hip flow with pop up
    skipping
    alt twisted cross
    jumping jacks
    down dog and seal

    b) 3 rounds
    10 plank hip dips
    10 reverse snow angels

    WOD
    for time
    buy in 50 burpees
    4 rounds
    25 squats
    25 sit ups
    buy out 50 buprees

    time cap 18min

  • Sun 22. Mar

    warm up
    a) 30 sec on/10sec off
    skippings
    samson stretch
    skippings
    handwalk
    skipping

    b) 2 rounds
    30sec side plank hold/side
    30sec hollow hold

    WOD
    for time
    5 rounds
    30 skater jumps
    30 plank knee twist
    30 alt single leg romanian deadlift with knee raises
    30 crossover flutterkicks

    time cap 18min

  • Sat 21. Mar

    warm up
    a) 20 jumping jacks
    10 samson stretch
    10 atl crossover reverse lunges
    20 jumping jacks
    10 hip flows
    5 handwalks + push ups

    b) 2 rounds
    60 sec top of push ups hold/hollow position
    10 alt bird dogs

    WOD
    a) amrap 12min
    5 pike push ups
    10 supermans
    20 jumping lunges

    push ups/kneeling push ups

    b) tabata
    glute brigde
    top of glute bridge hold

  • Fri 20. Mar

    warm up
    a) 5 down ups
    5 handwalks
    5 down dog and seal
    5 down ups
    5 dynamic bridge

    b) 2 rounds
    10 side plank raises/side
    10 glute bridge

    WOD
    for time
    20 burpees
    10 plank hip dip
    18 burpees
    10 plank hip dip
    16 burpees
    10 plank hip dip
    14 burpees
    10 plank hip dip
    12 burpees
    10 plank hip dip
    10 burpees
    10 plank hip dip
    8 burpees
    10 plank hip dip
    6 burpees
    10 plank hip dip
    4 burpees
    10 plank hip dip
    2 burpees
    10 plank hip dip

    time cap 17min