WODs

JOIN US FOR OUR ANNUAL

WOD MARATHON 2023 TODAY!

Start: 10:00am

a) mobility 4min
1:00 each
samson stretch
down dog to seal
hand walk
scorpion

b) warm up 6min
in teams of 2
amrap 6min
10 straight leg sit ups
8 step ups
6 burpees
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
30/27/24 cal row
18 toes to bar
12 burpee box jump overs 60/50

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
scorpion

b) warm up 5min
3 rounds
15 bar hops
12 elbow rotations
9 good mornings (empty bar)
6 strict press

c) clean & jerk complex 15min
for load
1 deadlift
1 power clean
1 hang power clean
1 push jerk

d) benchmark conditioning 12min
"DT"
5 rounds for time
12 deadlifts 70/50kg
9 hang power cleans
6 push jerks

compare to 19.12.2022

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
scorpion
kneeling lat stretch

b) warm up 6min
on every 90sec x 4
10 ring rows + bike
10 push ups + run

c) conditioning 28min
5 rounds for time
10 db plank rows
15 push ups on dbs
200m farmers carry
25/20 cal bike

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
calf stretch

b) warm up 5min
amrap 5min
30 single unders
10 medball push ups
10 medball squats

c) bench press 16min
on the 1:30 x 8
5 bench press @ 70%

d) conditioning 14min
amrap 14min
60 double unders
30 sit ups
10-20-30... wall balls 20/14lbs

a) mobility 4min
1:00 each
elbow instep rotation
scorpion
hamstring stretch on box
calf stretch

b) warm up 5min
on every 2:30 x 2
10 good morning (empty bar)
10 snatch grip behing the neck press
10 step ups
remaining time row

c) power snatch 10min
work up to a heavy set of
5 touch and go power snatches

d) conditioning 19min
4 rounds
amrap 4min
500/450m row
25 box jumps 60/50
max power snatches 40/30kg

1min rest