WODs

  • Do 26. Jan

    a) mobility 4min
    1:00 each
    handwalk
    scorpion
    calf stretch
    superman hold

    b) warm up 5min
    3 rounds
    9 kb deadlifs
    3 shuttle runs
    9 push ups
    3 shuttle run
    9 broad jumps
    3 shuttle runs

    c) conditioing 25min
    10 rounds for time
    9 swings 32/24
    9m burpee broad jumps
    9 shuttle runs (9m)

    d) midline 10min
    3 rounds
    90m single arm farmers carry
    30 sit ups

  • Mi 25. Jan

    a) mobility 4min
    1:00 each
    inverted hamstring stretch
    samson stretch
    insteo rotation stretch
    glute bridge

    b) warm up 5min
    amrap 5min (for quality)
    12 deadlifts (empty bar)
    9 sit ups
    6 pike push ups

    c) deadlift 10min
    3 sets:
    5 deadlifts > 83%

    d) conditioning 12min
    amrap 5min
    max toes to bar

    emom (starting at 0:00):
    9 deadlifts 80/60

    rest 2min

    amrap 5min
    max handstand push ups

    emom (starting at 0:00):
    9 deadlifts 80/60

  • Di 24. Jan

    a) mobility 4min
    1:00 each
    scorpion
    calf stretch
    samson stretch
    prone snowangels

    b) warm up 5min
    2 rounds
    100 singe unders
    10 push ups
    10 ring rows
    10 lunges

    c) strict press 12min
    6 sets:
    2-3 strict presses > 78%

    d) conditioning 18min
    5 rounds for time
    60 double unders
    9 chest to bar pull ups
    12 alternating db lunges 20/15

  • Mo 23. Jan

    a) mobility 4min
    1:00 each
    scorpion
    handwalk
    instep rotation
    sumo squat stretch

    b) warm up 5min
    3 rounds
    15 squats
    10 kb swings (light weight)
    5 burpees

    c) clean complex 10min
    build to a heavy complex:
    1 power clean
    1 thruster
    1 cluster

    d) conditioning 15min
    amrap 15min
    10 thruster 40/30
    10 burpees over the bar
    10 power cleans 40/30
    10 burpees over the bar
    10 hang power snatches 40/30
    10 burpees over the bar

  • So 22. Jan

    a) mobility 4min
    1:00 each
    curtsy squats
    samson stretch
    down dog and seal
    hip crossover

    b) warm up 8min
    emom 8min
    1. step overs 50cm
    2. bike
    3. plank
    4. row

    c) conditioning 35min
    emom 35 (7 rounds)
    1. dumbbell step overs 50cm
    2. bike
    3. sit ups
    4. row

  • Sa 21. Jan

    a) mobility 4min
    1:00 each
    handwalk
    caf stretch
    instep rotation stretch
    samson stretch

    b) warm up 6min
    emom 6min
    1. 10 russian swings + x single unders
    2. x bike

    c) team conditioning 35min
    in teams of 2
    5 rounds for time
    50 swings 24/16
    100 double unders
    1500/1200m bike