WODs

  • Mi 26. Feb

    a) deadlift 3/5
    5x3 @83% of 3rm

    b) amrap 12min
    buy in 1000/800m row
    max rounds in remaining time
    10 burpees over the erg
    10 ball slams 20/15

    FITNESS
    a) 5 sets
    3 deadlifts
    max paralette tuck sit hold

    b) emom 15min
    1. 15/10cal row
    2. 12 burpees on plate
    3. 10 kb swings

  • Di 25. Feb

    a) emom 9min
    1.-3. 3 power snatches (climbing)
    4.-6. 2 power snatches (climbing)
    7.-9. 1 power snatch (climbing)

    b) for time
    80 box jump overs 60/50
    80 hang power snatches 35/25
    80 toes to bar
    *divide as needed

    scaled 25/15, knee raises

    FITNESS
    a) emom 10min
    even: 10 alt db single leg deadlifts
    odd: 10 single arm db seated shoulder press/side

    b) for time
    80 box jump overs
    80 alt db snatches
    80 toes to bar
    *divide as needed

  • Mo 24. Feb

    a) 4 sets
    4 frontrack lunges (climbing)
    10m heavy reverse sled drag 80/60

    b) amrap 15min
    5 db power cleans 20/15
    10 alt db frontrack lunges 20/15
    20 shuttle runs

    scaled 15/10

    FITNESS
    a) 4 sets
    4 frontrack lunges
    8m reverse plate throw

    b) amrap 15min
    5 db power cleans
    10 db frontrack lunges
    20 mountain climbers