WODs

  • Di 19. Mrz

    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

  • Mo 18. Mrz

    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)

  • So 17. Mrz

    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 plank push ups
    1:00 row
    1:00 step ups
    1:00 bike

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

  • Sa 16. Mrz

    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
    5 medball squats
    5 straight leg sit ups
    5 burpees
    5 ring rows
    partner rows

    c) team conditioning 35min
    amrap 35min
    200 cal row
    150 wall balls
    100 wallball sit ups
    50 burpee pull ups

  • Fr 15. Mrz

    a) mobility & warm up 4min
    100m run
    20 alt. calf stretches
    100m run
    10 alt. elbow instep rotations
    100m run
    10 hand walks

    b) barbell warm up 5min

    c) push jerk 10min
    from the floor
    3x8 push jerks

    start at 60% and build.

    d) conditioning 10min
    for time
    1 power clean + 9 push jerks 60/40kg
    2 power cleans + 8 push jerks
    3 power cleans + 7 push jerks
    4 power cleans + 6 push jerks
    5 power cleans + 5 push jerks
    6 power cleans + 4 push jerks
    7 power cleans + 3 push jerks
    8 power cleans + 2 push jerks
    9 power cleans + 1 push jerks

    e) running accessory 8min
    emom 8min
    200m run

  • Do 14. Mrz

    a) mobility 4min
    1:00 each
    hand walk
    sumo squat stretch
    calf stretch
    scorpion

    b) warm up 4min
    1:00 bike
    1:00 10 push ups + top of push up hold
    1:00 step ups
    1:00 15 air squats + squat hold

    c) gymnastic strength 10min
    emom 10min
    1: 2-5 shoot throughs
    2: 15 weighted sit ups

    d) conditioning 20min
    emom 20min
    for total reps
    1. bike (cal)
    2. box jumps 60/50cm
    3. air squats
    4. rest