WODs

  • Di. 3. Jan.

    a) mobility
    sumo squat strech
    cossack squats
    down dog and seal
    hip circles

    b) warm up 5min
    1 round
    250/200m row
    10 air squats
    20sec squat hold
    250/200m row
    10 back squats (empty bar)
    20sec back squat hold

    c) back sqaut 15min
    6-4-2-6-4-2 @ 70-78%
    *second wave should be slightly heavier

    d) conditioning 15min
    "modified CFG Event 10"
    25 toes to bar
    1000/800m row
    25 toes to bar
    1000/800m row
    25 toes to bar

  • Mo. 2. Jan.

    a) mobility 4min
    warrior squat
    barbell ankle stretch
    handwalk
    barbell overhead hold

    b) warm up 5min
    3 rounds
    5 deadlifts (empty bar)
    5 tall muslce cleans
    5 strict press

    c) squat clean & Jerk 12min
    build to a heavy single

    d) conditioning 7min
    3 rounds for time
    10 squat cleans 60/40
    10 push jerks

    e) handstand hold / carry 6min
    in teams of 2
    amrap 6min
    A: handstand hold
    B: 30m farmers carry 32/24

  • Fr. 30. Dez.

    a) mobility
    1:00 each
    pass through
    instep rotation stretch
    handwalk
    hollow hold / arch hold (30sec each)

    b) power snatch warm up 5min
    5-10 reps each
    lands with bar overhead
    behind the neck push jerks
    high hang power snatch
    hang power snatch
    power snatch

    c) power snatch 10min
    build to a heavy double

    d) conditioning 7min
    CF Open 16.3
    amrap 7
    10 power snatches 35/25
    3 bar muslce ups

    e) gymnastic accessory 10min
    30 shoot throughs

  • Do. 29. Dez.

    a) mobility 4min
    1:00 each
    pass through
    around the world
    sumo squat stretch
    handwalk

    b) warm up 4min
    emom 4min
    1. 5-10 dowel overhead squats + x burpees
    2. ski

    c) overhead squat 15min
    5-3-1-5-3-1 @ 75-83%
    *second wave should be slightly heavier

    d) conditioning 20min
    emom 20min
    1. max cal ski
    2. max burpees