WODs

  • Sa. 19. Feb.

    a) mobility 3min
    1min each
    handwalk
    scorpion
    calf stretch

    warm up 5min
    in teams of 2
    2 rounds
    4 muscle cleans
    8 push ups
    12 box step ups
    partner does bike

    team conditioning 35min
    in teams of 2
    for time

    10 rounds
    4 power cleans 60/40
    8 hand release push ups
    12 box jumps

    into

    120/100cal bike

    into

    1 round
    40 power cleans 60/(40
    80 hand release push ups
    120 box jumps

  • Fr. 18. Feb.

    a) mobility 3min
    1min each
    dowel lat stretch
    pass through
    overhead squat

    b) snatch warm and priming 10-15min
    3 x 3 tall snatch

    c) snatch 10min
    build to a heavy snatch

    d) conditioning 15min
    21,15,9 reps for time
    overhead squat 50/35
    chest to bar pull ups

    into

    45 bar facing burpee

  • Do. 17. Feb.

    a) mobility 5min
    1min each
    pass through
    lat stretch on dowel
    dowel front rack stretch
    prone behind the neck press
    sasmon stretch

    b) specific jerk warm up 5min

    c) split jerk 10min
    build to a heavy set of 2 reps split jerk

    d) conditioning 25min
    50,40,30,20,10 reps for time
    front rack reverse lunges 40/30
    abmat sit ups
    cal row

  • Mi. 16. Feb.

    a) mobility 5min
    1min each
    foamrolling back
    inverted hamstring stretch
    90/90 stretch
    bird dogs

    b) warm up 5min
    2 roudns
    30 rope jumps
    12 deadlfits (empty bar)
    9 tall muslce cleans
    6 shoulder press

    c) deadlift 15min
    build to a heavy 3 rep deadlift

    d) conditioning 15min
    5 rounds for time
    9 double dumbbell push jerks 20/15
    12 double dumbbell hang power cleans 20/15
    15 double dumbbell deadlifts 20/15
    45 double unders

    1min rest

  • Di. 15. Feb.

    a) mobility 3min
    1min each
    sumo squat stretch
    calf stretch
    instep rotation
    hip circles

    b) warm up 5min
    2 rounds
    15 squats
    10 straight leg sit ups
    5 burpee step overs

    c) back squat 15min
    1. build to a heavy 3 rep back squat
    2. 1 x max reps @ 60%

    d) conditioning 15min
    for time 15min
    45 wall balls 9/6
    30 toes to bar
    15 burpee box jump overs 60/50
    30 wall balls 9/6
    20 toes to bar
    10 burpee box jump overs 60/50
    15 wall balls 9/6
    10 toes to bar
    5 burpee box jump overs 60/50

  • Mo. 14. Feb.

    a) mobility 4min
    2min each
    handwalk + scorpion
    sasmon stretch + instep rotation stretch

    b) warm up 5min
    2 rounds
    200m row
    4 ring row
    8 push ups
    12 russian swings

    c) skill work ring muslce up 5-10min

    d) conditioning 20min
    amrap 20min
    200m row
    2 rounds of "Nate"
    2 ring muscle ups
    4 kipping handstand push ups
    8 kettlebell swings 32/24