WODs

  • Mo 9. Mrz

    a) 4 sets
    5 shoulder press heavy @80% of 1rm
    10 inverted ring rows

    b) for time
    100 double unders
    50 db hang power cleans 15/10
    80 double unders
    40 db push press 15/10
    60 double unders
    30 db hang clean & jerks 15/10
    40 double unders
    20 db thruster 15/10
    20 double unders
    10 db devils press 15/10

    rx+ 20/15
    scaled single unders (x2)

    FITNESS
    a) 4 sets
    5 shoulder press
    10 inverted ring rows

    b) for time
    100 double unders
    50 db hang power cleans
    80 double unders
    40 db push press
    60 double unders
    30 db hang clean & jerks
    40 double unders
    20 db thruster
    20 double unders
    10 db devils press

  • So 8. Mrz

    a) 5 sets
    10 db single arm floor press/side
    10 db romanian deadlifts/side
    30-45sec hollow hold

    b) amrap 15min
    12 sit ups
    10 kb deadlift
    8 kb high pulls
    6 kb goblet squats

  • Sa 7. Mrz

    teams of two
    for time
    60/50cal row
    50 power snatches 40/30
    40 pull ups
    30 overhead squats 40/30
    20 synchronized burpees over the bar
    10 bar muscle ups
    20 synchronized burpees over the bar
    30 overhead squats 40/30
    40 pull ups
    50 power snatches 40/30
    60/50cal row

    scaled jumping pull ups, strict pull ups, 30/20

  • Fr 6. Mrz

    a) emom 10min
    even: 5 push press moderate heavy @75%
    odd: 30 sec chin over bar hold

    b) for time
    40 single arm kb hang clean & jerk 24/16
    10 sit ups
    30 single arm kb hang clean & jerk 24/16
    20 sit ups
    20 single arm kb hang clean & jerk 24/16
    30 sit ups
    10 single arm kb hang clean & jerk 24/16
    40 sit ups

    scaled 20/12

    FITNESS
    a) emom 10min
    even. 5 push press
    odd: 30 sec chin over bar hold

    b) for time
    40 kb swings
    10 sit ups
    30 kb swings
    20 sit ups
    20 kb swings
    30 sit ups
    10 kb swings
    40 sit ups

  • Do 5. Mrz

    a) deadlift 4/5
    5x3 @86% of 3rm

    b) emom 16min
    1. 20/15cal ski
    2. 6 single arm devils press 25/15
    3. 15/10cal bike
    4. 12 alt db overhead lunges 25/15

    FITNESS
    a) 5 sets
    3 deadlifts
    6 db turkish sit ups/ side

    b) emom 16min
    1. 20/15cal row
    2. 6 single arm devils press
    3. 15/10cal bike
    4. 12 alt db overhead lunges

  • Mi 4. Mrz

    a) emom 10min
    even: 4-6 strict pull ups
    odd: 30-45 sec nose to wall handstand hold

    b) for time
    4 rounds
    500/400m row
    50 double unders
    20 handstand push ups

    scaled seated db press

    FITNESS
    a) emom 10min
    even: 4-6 strict pull ups
    odd: 30-45sec nose to wall handstand hold

    b) emom 20min
    1. 200/150m row
    2. 30 double unders
    3. 10 seated db press