WODs

  • Mi. 17. Apr.

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk
    calf stretch

    b) warm up 5min
    2-3 rounds
    10 elbow rotations
    10 good mornings
    5 burpees
    10 step ups

    c) power clean 10min
    max unbroken touch and go power cleans @ 80%

    *to technical failure

    d) conditioning 15min
    5 rounds for time
    10 power cleans 70/50 kg
    10 burpee box jumps 60/50 cm

    e) accessory 3min
    1:00 banded lateral walk
    1:00 banded monster walk
    1:00 banded glute bridges

  • Di. 16. Apr.

    a) mobility & warm up 6min
    line drills

    b) conditioning 24min
    3 rounds
    amrap 6min
    500/450 m row
    400m run
    max thrusters 40/30 kg

    3 min rest

    c) accessory 8min
    emom 8min
    1: 40 sec tempo cossack squats
    2: 40 sec plank

  • Mo. 15. Apr.

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

    b) warm up 5min
    on every 2:30 x 2
    5 burpees
    5 db swings / side
    10 straight leg sit ups
    remaining time bike / ski

    c) bench press 10min
    max unbroken bench press @ 80%

    to technical failure

    d) conditioning 18min
    for time
    buy in: 50/40 cal bike

    into

    50 toes to bar
    50 single arm devils press 22.5/15 kg
    *partition however

    into

    buy out: 50/40 cal ski

  • So. 14. Apr.

    a) mobility 4min
    1:00 each
    hand walk + push up
    samson stretch
    elbow instep rotation
    calf stretch

    b) warm up 8min
    2 rounds
    1:00 step ups
    1:00 row
    1:00 plank
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-20 db step ups
    2. 8-15 cal row
    3. 10-20 sit ups
    4. 8-15 cal bike
    5. rest

  • Sa. 13. Apr.

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

    b) warm up 5min
    2 rounds
    10 scapula push ups + 5 push ups
    10 ring rows + chest to ring hold
    partner runs 200m

    c) conditioning 36min
    in teams of 2
    2 rounds for time
    50 pull ups
    100 hand release push ups
    1 mile run

  • Fr. 12. Apr.

    a) mobility 3min
    1:00 each
    sumo squat stretch
    cossack squats
    hand walk + push up

    b) warm up 4min
    on every 2:00 x 2
    10 medball squat
    10 medball press
    remaining time row

    c) back squat 15min
    max unbroken back squats @ 90%

    only work to technical failure

    3-4 sets
    5-15 strict ring dips

    d) conditioning 15min
    on the 3:00 x 5
    50-40-30-20-10 wall balls 20/14 lbs
    max cal row