WODs

  • So 26. Mrz

    a) mobility 3min
    1:00 each
    handwalk
    sumo squat stretch
    samson stretch

    b) warm up 8min
    emom 8min
    kb deadlifts
    bike
    squats
    plank shoulder taps

    c) conditioning 34min
    emom 34min (7 rounds)
    1. 15-20 swings
    2. 10-15 bike
    3. 15-25 jumping squat
    4. 10-15 db plank row
    5. rest

  • Sa 25. Mrz

    a) mobility 2min
    2:00 partner adductor stretch
    2:00 partner shoulder stretch (1min each)

    b) warm up 5min
    in teams of 2
    amrap 5min
    5 straight arm burpees
    5 ketlebell deadlifts 32/24
    parnter holds deadhang

    c) conditioning 25min
    in teams of 2
    amrap 25min
    2-4-6-8-10 etc
    (jumping) pull ups
    burpees
    kettlebell high pulls 32/24

  • Fr 24. Mrz

    a) mobility 3min
    1:00 each
    sumo squat stretch
    samson stretch
    back rack elbow rotation

    b) warm up 5min
    1 round
    16 air squat
    8 front squat (empty bar)
    40 single unders
    16 lunges
    8 overhead lunges (empty bar)
    40 crossovers / single unders

    c) front squat 15min
    5-4-3-2-1 reps
    start at 70% and build to a heavy single

    d) conditioning 12min
    amrap 12min
    8 dumbbell snatches (r)
    8 alt overhead lunges (r)
    8 dumbbell snatches (l)
    8 alt overhead walking lunges (l)
    40 crossovers

  • Do 23. Mrz

    a) mobility 3min
    1:00 each
    scorpion
    lat stretch
    hip cross over

    b) warm up 8min
    emom 8min
    1. ski
    2. plank push ups
    3. rope body rows
    4. bike

    c) rope climb 10min
    for time
    10 rope climbs

    d) conditioning 19min
    tabata (8 x 20w/10r)
    ski
    sit ups
    hr push ups
    bike cal

    1min rest between

  • Mi 22. Mrz

    a) mobility
    line drills

    b) warm up 5min
    1 round
    5 press (empty bar)
    50 single unders
    5 push press
    50 single unders
    5 push jerks
    50 single unders
    5 split jerks
    50 single unders

    c) jerk complex 10min
    emom 10min
    1 push jerk
    1 split jerk

    d) conditioning 15min
    2 rounds for time
    400m run
    21 push jerks 60/40
    120 double unders

  • Di 21. Mrz

    a) mobility 4min
    1:00 each
    90/90 stretch
    handwalk
    scorpion
    kneeling lat stretch

    b) warm up 8min
    21 deadlifts (empty bar)
    21/15 cal row
    15 deadlift (light)
    15 burpees
    9 deadlifts (light moderate)
    9 scapula pull ups

    c) deadlift 15min
    5-4-3-2-1 reps
    start at 70% and build to a heavy single

    d) conditioning 16min
    amrap 4min
    21/15 cal row
    21 burpees
    21 chest to bar pull ups

    rest 2min

    amrap 4min
    15/9cal row
    15 burpees
    15 toes to bar

    rest 2min

    amrap 4min
    9/6 cal row
    9 burpees
    9 pull ups