WODs

  • Mi 31. Mrz

    BTC
    a) movement prep
    2 rounds
    30"on/10"off
    down ups
    samson stretch

    b) strength
    3 sets
    30sec alt bird dogs
    30sec arch hold
    30sec reverse plank hold
    30sec rest

    c) conditioning
    for time
    10,20,30 burpees
    20,40,60 forward lunges
    into
    30,20,10 reverse burpees
    60,40,20 reverse lunges

    CAGES
    a) warm up 10min
    1000m row
    2 rounds
    8 sumo squat stretch
    6 hollow rocks
    into
    8 ball slam deadlifts
    6 tuck ups
    into
    8 ball slams
    6 sit ups

    b) conditioning 15min
    amrap 15min
    21cal row
    15 sit ups
    9 ball slams

  • Di 30. Mrz

    BTC
    a) movement prep
    amrap 3min
    12 jumping jacks
    6 dynamic bridge
    6 hollow rocks

    b) strength
    3 rounds
    6 knee or feet chair supported strict handstand push ups into 30sec handstand hold
    1min rest

    c) conditioning
    amrap 16min
    12 reverse burpees
    12 swings
    24 jumping jacks

    no equipment squats

    CAGES
    a) warm up 10min
    25,20,15,10,5 jumping jack
    5,4,3,2,1 hand walk
    then
    12 good mornings (empty bar)
    12 step ups
    9 deadlifts (moderate)
    9 box jumps
    6 deadlifts (work load)

    b) conditioning 15min
    5 rounds for time
    21 box jumps
    12 deadlifts 80/60

  • Mo 29. Mrz

    #open 21.3/4

    a) movement prep
    30"on/10"off
    down ups
    sumo squat stretrch
    handwalk + push ups

    b) conditioning
    21.3
    for time
    30 air squats
    30 v-ups
    30 thrusters with a stick or PVC pipe
    1min rest
    30 air squats
    30 bench supported dips
    30 thrusters with a stick or PVC pipe
    1min rest
    30 air squats
    30 hand release push ups
    30 thrusters with a stick or PVC pipe
    2min rest
    time cap 15min
    21.4
    Starting exactly 2 min. after 21.3,
    amrap 5min
    20 alternating elevated pistol squats
    20 alternating shoulder taps in plank position

    CAGES
    a) warm up 10min
    5 burpees
    12 samson
    5 handwalk
    9 sumo squat
    5 down dog & seal
    6 instep rotations/ s
    then
    10 strict press (empty bar)
    10 (close grip) front squats
    10 thrusters

    b) conditioning 15min
    mod open 21.3
    for time
    15 frontsquats 40/30
    30 v-ups
    15 thruster 40/30
    1min rest
    15 frontsquats 40/30
    30 box supported dips
    15 thruster 40/30
    1min rest
    15 frontsquats 40/30
    30 hand release push ups
    15 thruster 40/30

  • So 28. Mrz

    BTC
    a) movement prep
    2 rounds
    45"on/15"off
    down ups
    sumo squat stretch
    twisted cross

    b) conditioning
    20 rounds
    for time
    4 burpees
    6 single arm db thruster
    8 sit ups

    no equipement burpees, squats

    compare to 16.1.21

    CAGES
    a) movement prep
    3 sets
    30"/10"off
    bike
    down ups
    handwalk
    dynamic bridge

    b) conditioning
    amrap 20
    20/15cal bike
    10 single arm devils press

    scale 15/10

  • Sa 27. Mrz

    BTC

    CAGES
    a) movement prep
    amrap 5min
    10 alt instep stretch + rotation
    5 handwalk + push ups
    10 hollow rocks

    b) conditioning
    10-20-30-40-50 reps
    for time
    shoulder to overhead 40/30
    sumo deadlift high pull 40/30
    20 sit ups b/w sets

  • Fr 26. Mrz

    BTC
    a) movement prep
    2 rounds
    40"on/10"off
    down ups
    sumo squat stretch

    b) strength
    2 rounds
    30"on/15"off
    hollow rock
    hollow hold
    arch rock
    arch hold

    c) conditioning
    5 rounds
    for total reps
    2min on/1min off
    20 jumping squats
    10 burpees
    max sit ups in remaining time

    CAGES
    a) movement prep
    3 rounds
    15/10cal row
    10 prisoner good mornings
    10 alt lateral squat stretch

    b) conditioning
    5 rounds
    for time
    25/20cal row
    20 medball cleans