WODs

  • Mi 1. Feb

    a) mobility 4min
    1:00 each
    sumo squat stretch
    scorpion
    kneeling lat sretch
    squat hold

    b) warm up 5min
    5 rounds for quality
    5 push ups
    5 bend over rows (empty bar)
    5 front squats squats

    c) front squat 15min
    6-4-2-6-4-2 front squats @ 70-78%
    *percentage based off 1rm front squat,
    second wave should be slightly heavier

    d) conditioning 15min
    for time
    120 push ups
    60 pull ups
    30 hang squat cleans 60/40

  • Di 31. Jan

    a) mobility 4min
    1:00 each
    pass through
    handwalk
    box shoulder stretch
    prone behind the neck press

    b) warm up 5min
    3 rounds
    5 tall muscle snatches (empty bar)
    5 snatch grip behind the neck jerks
    5 high hang power snatches
    5 burpees

    c) power snatch 10min
    2-2-2-1-1-1 power snatches @ 70-85

    d) conditioning 15min
    21-15-9 reps for time
    power snatches 40/30
    burpee box jump overs 60/50

  • Mo 30. Jan

    a) mobility 4min
    1:00 each
    table top bridge
    scorpion
    handwalk
    scapula push ups

    b) warm up 6min
    on every 1:30 x 4 rounds
    1. 250/200m row + push ups
    2. 250/200m row + strict press (empty bar)

    c) bench press 15min
    5-6 sets:
    4-5 bench press @ 58-68%
    *percentage based off 1rm strict press

    d) conditioning 15min
    amrap 7min
    1500/1200 m row
    max push press 50/35

    directly into..

    amrap 5min
    1000/800m row
    max push press 50/35

    directly into..

    amrap 3min
    500/400 m row
    max push press 50/35

  • So 29. Jan

    a) mobility 3min
    1:00 each
    samson stretch
    handwalk
    scorpion

    b) warm up 8min
    2 rounds
    1:00 lunges
    1:00 bike
    1:00 burpees
    1:00 bench hop overs

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 15-20 plate overhead lunges 20/15
    2. 10-15 cal bike
    3. 10-15 hand release push ups
    4. 15-30 bench hop overs
    5. rest

  • Sa 28. Jan

    a) mobility 4min
    1:00 each
    handwalk
    samson stretch
    prone partner shoulder stretch / each

    b) warm up 6min
    2-3 rounds
    A: 500m bike
    B: 5 muscle clean (empty bar)
    5 strict press
    max nose to wall handstand hold

    c) team conditioning 35min
    in teams of 2
    for time
    4000m bike
    40 clean & jerks 60/40
    40 wall walks
    40 clean & jerks 60/40
    4000m bike

  • Fr 27. Jan

    a) mobility / warm up 5min
    1:00 each
    row
    sumo squat stretch
    cossack squats
    air squats
    row

    b) back squats 15min
    5-3-1-5-3-1 @ 75-83%
    *second wave should be slightly heavier

    c) conditioning 20min
    "CFG Open 20.5"
    for time (partition as needed)
    40 ring muscle ups
    80 cal row
    120 wall balls 9/6