WODs

  • Mi. 24. Feb.

    a) movement prep
    3 sets
    40"on/10"off
    handwalk + push ups
    twisted cross
    sumo squat stretch

    b) strength
    4 sets
    8-10 db/kb single arm floor press/side
    60"plank hold
    rest as needed

    no equipment 12 hand release push ups

    c) conditioning
    21, 15, 9. 9. 15, 21 reps
    for time
    burpees jumping squats
    50 mountain climbers b/w sets

  • Di. 23. Feb.

    a) movement prep
    amrap 6min
    10 alt instep stretch + rotation
    5 handwalks
    10 dynamic bridge

    b) strength
    3 sets
    8 db/kb single leg rom deadlift into frontrack lunges/side
    16 db/kb glute bridge
    30"reverse plank hold
    60"rest

    no equipment move without db/kb

    c) conditioning
    amrap 20min
    20 alt db/kb snatches
    20 alt single arm db/kb overhead lunges
    20 sit ups

    no equipment down ups, alt lunges

  • Mo. 22. Feb.

    a) movement prep
    3 sets
    40"on/10"off
    step ups
    samson stretch
    handwalk + push ups

    b) strength
    every 3min x 4
    5 box/chair supported strict handstand push ups
    10 alt db renegade rows
    15 weighted sit ups

    c) conditioning
    10 rounds
    for time
    6 push ups
    12 weighted step ups
    24 double unders

    no equipment step ups, jumping jacks

  • So. 21. Feb.

    a) movement prep
    3 rounds
    30"on/15"off
    alt samson stretch
    handwalk
    twisted cross

    b) strength
    amrap 10min
    kb/db turkish get ups

    no equipment move without db/kb or with object

    c) conditioning
    for time
    100 kb/db swings
    *emom 10 push ups

    no equipment squats

  • Sa. 20. Feb.

    a) movement prep
    amrap 8min
    20 jumping jacks
    10 sumo squat stretch
    20 mountain climbers
    10 handwalks

    b) conditioning
    amrap 25
    40 double unders
    20 single arm db/kb thruster
    40 mountain climbers
    20 sit ups
    40 double unders
    20 single arm db burpees

    no equipment squats, burpees

  • Fr. 19. Feb.

    a) movement prep
    3 round
    45"on/15"off
    step ups
    alt instep stretch + rotation
    handwalk + push ups

    b) strength
    3 sets
    12 alt db/kb single leg rom deadlfits
    12 plank ups
    12 alt bird dogs
    60"rest

    c) conditioning
    for time
    30, 20, 10 reps
    hand release push ups
    frontrack lunges
    into
    10, 20, 30 reps
    burpees
    weighted step ups