WODs

  • Fr 3. Mrz

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

    b) warm up 5min
    2 rounds
    15 air squats
    12 banded good mornings
    9 push ups

    c) conditioning 20min
    amrap 5min
    buy in: 20 wall balls 9/6
    15 deadlifts 80/60
    15 hand release push ups

    2:30 rest

    amrap 5min
    buy in: 35 wall balls 9/6
    12 deadlifts 80/60
    12 hand release push ups

    2:30 rest

    amrap 5min
    buy in: 50 wall balls 9/6
    9 deadlifts 80/60
    9 hand release push ups

    d) back squat 10min
    build to a heavy set of 5 reps

  • Do 2. Mrz

    a) mobility 3min
    1:00 each
    scorpion
    handwalk
    calf stretch

    b) warm up 6min
    not for time
    2 rounds
    10 (knee) push ups
    200m row (easy)
    40 single unders
    1 round
    5 burpees
    200m row (moderate)
    20 double unders

    c) conditioning 20min
    4 rounds for time
    25-20-15-10 burpees over the rower
    500/400m row
    75 double unders

    d) midline 8min
    emom 8min
    1. 1-3 wall walks
    2. 5-10 rower pyke ups

  • Mi 1. Mrz

    a) mobility 3min
    1:00 each
    passt through
    sumo squat stretch
    overhead squat (dowel)

    b) warm up 6min
    amrap 6min
    10 good mornings (empty bar)
    10 overhead sqauts (empty bar)
    10 straight leg sit ups

    c) overhead squat 12min
    build to a heavy set of 5 reps

    d) conditioning 15min
    amrap 15min
    3-6-9-12-15 etc.
    ball slams 20/15
    slam ball squats 20/15
    toes to bar

  • Di 28. Feb

    a) mobility 3min
    1:00 each
    inverted hamstring stretch
    instep rotation stretch
    back rack elbow rotations

    b) warm up 6-8min
    1 round
    15/12cal ski/bike
    then
    15 deadlifts (empty bar)
    15 box step overs 60/50
    12 hang muscle cleans
    12 box step overs 60/50
    9 muscle cleans
    9 box step overs 60/50
    then
    15/12cal bike/ski

    c) power clean 12min
    build to a heavy set of 3 reps

    d) conditioning 15min
    for time
    45/30 cal ski

    30-20-10 reps
    dumbbell cleans 20/15
    dumbbell box step overs 60/50

    45/30 cal bike

  • Mo 27. Feb

    a) mobility 3min
    1:00 each
    handwalk
    scorpion
    warrior squat

    b) warm up 5min
    in teams of 2
    amrap 5min
    5 burpee to a pull up bar
    5 shuttle run (15m)
    5 thrusters (empty bar)
    5 shuttle run (15m)

    then

    build to a heavy thruster (opening weight for 23.2b)

    c) conditioning 20min
    "CFG Open 23.2"
    a. amrap 15min
    5 burpee pull ups
    10 shuttle runs (15m)

    add 5 burpee pull ups after each round

    b. 5min to establish:
    1 rm thruster (from the floor)

  • So 26. Feb

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

    b) warm up 8min
    2 rounds
    40sec off / 20sec off
    sit ups
    kb deadlifts
    plank shoulder taps
    bike

    c) conditioning 34min
    emom 35min (7 rounds)
    1. 15-20 wall ball sit ups
    2. 15-20 kb high pulls
    3. 3-5 shoot through
    4. 10-15 cal bike
    5. rest