WODs

  • So 23. Feb

    a) 4 sets
    10 alt lateral kb goblet squats
    10 kb windmill/side
    10 side plank rotations/side

    b) for time
    5 rounds
    10 plate ground to overhead
    20 plate russian twist
    10 burpee on plate

  • Sa 22. Feb

    for time
    in teams of two
    50 wall balls 20/14
    10 kb swings 24/16
    30 box jump overs 60/50
    40 wall balls 20/14
    20 kb swings 24/16
    30 box jump overs 60/50
    30 wall balls 20/14
    30 kb swings 24/16
    30 box jump overs 60/50
    20 wall balls 20/14
    40 kb swings 24/16
    30 box jump overs 60/50
    10 wall balls 20/14
    50 kb swings 24/16
    30 box jump overs 60/50

  • Fr 21. Feb

    a) build up to a heavy 2rep overhead squat

    b) amrap 6min
    10/7cal ski
    10 hang power snatches 40/30

    2min rest

    amrap 6min
    10/7cal bike
    10 overhead squats 40/30

    scaled 30/20, frontsquats

    FITNESS
    a) 3 sets
    5 frontsquats
    60 sec plank hold

    b) 3 rounds
    for total reps
    amrap 2min
    15/10cal row
    max kb high pulls

    2min rest

    amrap 2min
    15/10cal row
    max kb goblet squats

    2min rest