WODs

  • Sa 21. Mrz

    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

  • Fr 20. Mrz

    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

  • Do 19. Mrz

    warm up
    a) 20 jumping jacks
    10 alt lateral squat stretch
    10 sumo squat stretch
    20 jumping jacks
    5 handwalks
    10 alt twisted cross

    b) 2 rounds
    10 hollow rocks
    10 arch rocks

    WOD
    amrap 15
    30 lateral jumps over a bottle
    20 squats
    10 plank ups

    scaled kneeling push ups

  • Mi 18. Mrz

    warm up
    a) 20 jumping jacks
    10 alt samson stretches
    10 alt inverted instep streches + rotation
    20 jumping jacks
    5 handwalks
    5 down dog and seals

    b) 2 rounds
    60sec plank hold
    10 alt bird dog

    WOD

    for time
    50,40,30,20,10 reps
    v-ups
    alt lunges
    *30 jumping jacks after each set

    scaled tuck ups, sit ups

    time cap 18min

  • Di 17. Mrz

    for time
    8 rounds
    10 push ups
    20 alt shoulder tabs
    30 mountain climbers
    20 reverse snow angels
    30sec rest

    scaled kneeling push ups

    time cap 15min