WODs

  • Fr. 11. Feb.

    a) mobility 4min
    1min warrior squats
    1min reverse snow angel
    1min samson stretch
    1min glute bridge

    b) warm up 6min
    12,9,6 for quality
    squats
    push ups
    row

    c) front squat 12min
    build to a heavy 2 rep pause front squat (2sec in bottom)

    d) open conditioning 15min
    CF open 15.5
    27,21,15,9 reps for time
    thrusters 40/30
    cal row

  • Do. 10. Feb.

    a) mobility 5min
    1min kneeling lat stretch
    1min scorpions
    1min samson stretches

    b) warm up 6min
    emom 6min
    1. 5 ring row + 5 push ups
    2. ski

    c) pulling strength 10min
    1. max (c2b) pull ups
    2. on the 2:00 x 3
    60% pull ups

    d) conditioning 20min
    emom 20min
    1. max cal ski
    2. max burpees

  • Mi. 9. Feb.

    a) mobility 5min
    ROM drills

    b) warm up 6min
    5 rounds
    5 squats
    3 push ups
    1 power clean (build in weight each set)

    c) benchmark conditioning 30min
    ""Holleyman""
    30 rounds for time
    5 wall balls
    3 handstand push ups
    1 power clean 100/70

    compare to 20.02.20

  • Di. 8. Feb.

    a) mobility 3min
    1min samson stretches
    1min lat stretch on box
    1min hip crossovers

    b) warm up 6min
    in teams of 2
    2 rounds (each)
    5 push ups
    10 step overs
    15 straight leg sit ups
    partner does bike

    c) press 10min
    build to a heavy 3rep shoulder press

    d) interval conditioning 20-24min
    amrap 4min
    20 double db step overs 20/15
    20 toes to bar
    max cal bike

    rest 4min

    amrap 4min
    15 double db step overs 20/15
    15 toes to bar
    max cal bike

    rest 4min

    amrap 4min
    10 double db step overs 20/15
    10 toes to bar
    max cal bike

  • Mo. 7. Feb.

    a) mobility 4min
    1min pass through
    1min prone behind the neck press
    1min handwalks
    1min alt calf stretches

    b) snatch warm up 5min

    c) snatch 10min
    3 x 3 muscle snatch
    3 x 3 power snatch
    *30sec double under practice after btw sets

    d) conditioning 12min
    75 power snatches 35/25
    emom 30 double unders (starting at 0:00)

    e) wall walk conditioning 10min
    emom 10min
    1. wall walks
    2. rest

  • So. 6. Feb.

    a) mobility 3min
    1min sumo squat strech
    1min instep rotations
    1min reverse snowangels

    b) warm up 4min
    1min wall balls
    1min kb deadlifts 24/16
    1min press 20/15
    1min cal row

    c) conditioning
    emom 30min
    1. 10-15 wall balls 20/14
    2. 15-20 kb high pull 24/16
    3. 15-20 push press 20/15
    4- 10-15cal row
    5. rest