WODs

  • Di 24. Mrz

    warm up
    a) 20 jumping ja ks
    10 alt instep stretch + rotation
    20 jumping jacks
    5 handwalks
    20 jumping jacks
    10 dynamic bridges

    b) 3 rounds
    30 sec on/10sec off
    crossover flutterkicks
    reverse plank hold
    alt v-ups

    WOD
    amrap 5min
    20 mountain climbers
    5 push ups

    1min rest

    amrap 5min
    10 tuck jumps
    20 shoulder tabs

    1min rest

    amrap 5min
    30 jumping jacks
    20 plank ups

  • Mo 23. Mrz

    warm up
    a) 30sec on/10sec off
    skipping
    sumo squat stretch
    jumping jacks
    hip flow with pop up
    skipping
    alt twisted cross
    jumping jacks
    down dog and seal

    b) 3 rounds
    10 plank hip dips
    10 reverse snow angels

    WOD
    for time
    buy in 50 burpees
    4 rounds
    25 squats
    25 sit ups
    buy out 50 buprees

    time cap 18min

  • So 22. Mrz

    warm up
    a) 30 sec on/10sec off
    skippings
    samson stretch
    skippings
    handwalk
    skipping

    b) 2 rounds
    30sec side plank hold/side
    30sec hollow hold

    WOD
    for time
    5 rounds
    30 skater jumps
    30 plank knee twist
    30 alt single leg romanian deadlift with knee raises
    30 crossover flutterkicks

    time cap 18min

  • 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