WODs

  • Fr 29. Apr

    a) mobility 4min
    1min each
    sumo sqaut stretch
    lateral squat stretch
    alternating calf stretch
    hip circles

    b) warm up 3min
    3min for quality
    30 rope jumps
    10 air squats

    c) back squat 15min
    1. build to a heavy set of 3 reps
    2. 1 x 3 @ 90%, 1 x 3 @ 80%

    d) conditioning 15min
    for time
    150 wall balls 9/6
    emom (starting at 0:00)
    30 double unders

  • Do 28. Apr

    a) mobility 4min
    1min each
    handwalk + push ups
    inverted hamstring stretch
    instep rotation
    plank shoulder taps

    b) warm up 5min
    5-4-3-2-1 reps for quality
    renegade rows
    double db deadlifts
    double db hang snatches

    c) functional body building 12min
    emom 12min (3 rounds)
    1. max db floor press
    2. max db plank rows
    3. max db romanian deadlifts
    4. rest

    d) conditioning 15min
    10-8-6-4-2 reps for time
    wall walks
    devils press 20/15

  • Mi 27. Apr

    a) mobility 5min
    line drills

    b) warm up 6min
    for quality
    200m run
    10 ring row
    10 front squats (empty bar)
    200m run
    10 ring row
    10 shoulder press (empty bar)

    c) benchmark conditioning 25min
    "Daniel"
    50 pull ups
    400m run
    21 thrusters 40/30
    800m run
    21 thrusters 40/30
    400m run
    50 pull ups

    d) midline accessory 6min
    in teams of two
    amrap 6min
    15 sit ups
    partner hold plank

  • Di 26. Apr

    a) mobility 4min
    1min each
    scorpion
    hip crossover
    samson stretch
    plank to push ups

    b) warm up 5min
    2 rounds
    10 shoulder press (empty bar)
    10 straight leg sit ups
    10 step overs
    10 lunges

    c) push jerk 12min
    1. build to a heavy set of 3 reps
    2. 1 x 3 @ 90%, 1 x 3 @ 80%

    d) conditioning 18min
    for time
    50 handstand push ups
    50 toes to bar
    50 db step overs 20/15
    50 db overhead lunges 20/15*
    *performed with one dumbbell overhead and one dumbbell in front rack

  • Mo 25. Apr

    a) mobility 5min
    ROM drills

    b) snatch warm up 10min

    c) power snatch 12min
    1. build to a heavy set of 3 reps
    2. 1 x 3 @ 90%, 1 x 3 @ 80%

    d) conditioning 18min
    30-20-10 reps for time
    cal row
    power snatches 40/30
    burpees over the rower

  • So 24. Apr

    a) mobility 4min
    1min each
    samon stretch
    handwalk
    calf stretch
    instep rotation

    b) warm up 4min
    1min kb deadlifts
    1min ski
    1min lunges
    1min box step up

    c) conditioning 30min
    emom 30min (6 rounds)
    1. 15-20 swings
    2. 10-15cal ski
    3. 15-20 lunges
    4. 10-15 box jumps
    5. 1min rest