WODs

  • Do 23. Mrz

    a) mobility 3min
    1:00 each
    scorpion
    lat stretch
    hip cross over

    b) warm up 8min
    emom 8min
    1. ski
    2. plank push ups
    3. rope body rows
    4. bike

    c) rope climb 10min
    for time
    10 rope climbs

    d) conditioning 19min
    tabata (8 x 20w/10r)
    ski
    sit ups
    hr push ups
    bike cal

    1min rest between

  • Mi 22. Mrz

    a) mobility
    line drills

    b) warm up 5min
    1 round
    5 press (empty bar)
    50 single unders
    5 push press
    50 single unders
    5 push jerks
    50 single unders
    5 split jerks
    50 single unders

    c) jerk complex 10min
    emom 10min
    1 push jerk
    1 split jerk

    d) conditioning 15min
    2 rounds for time
    400m run
    21 push jerks 60/40
    120 double unders

  • Di 21. Mrz

    a) mobility 4min
    1:00 each
    90/90 stretch
    handwalk
    scorpion
    kneeling lat stretch

    b) warm up 8min
    21 deadlifts (empty bar)
    21/15 cal row
    15 deadlift (light)
    15 burpees
    9 deadlifts (light moderate)
    9 scapula pull ups

    c) deadlift 15min
    5-4-3-2-1 reps
    start at 70% and build to a heavy single

    d) conditioning 16min
    amrap 4min
    21/15 cal row
    21 burpees
    21 chest to bar pull ups

    rest 2min

    amrap 4min
    15/9cal row
    15 burpees
    15 toes to bar

    rest 2min

    amrap 4min
    9/6 cal row
    9 burpees
    9 pull ups

  • Mo 20. Mrz

    a) mobility 4min
    1:00 each
    pass through
    handwalk
    calf stretch
    sumo squat stretch

    b) warm up 5min
    2-3 rounds
    5 tall muslce snatches (empty bar)
    5 snatch grip behind the neck jerks
    10 step overs 60/50
    10 squats

    c) snatch complex 10min
    emom 10min
    1 snatch high pull
    1 power snatch
    1 hang power snatch

    d) conditioning 15min
    3 rounds for time
    10 power snatches 50/35
    20 box jump overs 60/50
    30 wall balls 9/6

  • So 19. Mrz

    a) mobility 3min
    1:00 each
    curtsy squat
    instep rotation stretch
    scorpion

    b) warm up 6min
    emom 6mn
    1. step overs
    2. straight arm burpees
    3. cal row

    c) conditioning 32min
    emom 32min (8 rounds)
    1. 10-15 db step overs
    2. 8-12 burpees
    3. 10-15cal row
    4. rest

  • Sa 18. Mrz

    a) mobility 3min
    1:00 each
    handwalk
    scorpion
    sumo squat stretch

    b) warm up 6min
    in teams of 2
    3 rounds
    A: 100m run
    B: 1 round
    3 deadlifts (build weight)
    6 push ups
    9 squats

    c) team conditioning 35min
    for time
    1000m run

    into

    30 rounds
    3 deadlifts 100/70
    6 push ups
    9 squats

    into

    1000m run