WODs

a) mobility 3min
1:00 each
samson stretch
hand walk
scorpion

b) warm up 6min
2 rounds each
in teams of 2
10 lunges
8 db deadlifts
6 burpees
partner skis

c) conditioning 35min
for time
100/90/80 cal ski
100 single arm db overhead lunges 20/15kg
100 single arm devils press
100 single arm db overhead lunges
100/90/80 cal ski

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

b) warm up 5min
amrap 5min
10 elbow rotations
10 good mornings
10 shoulder press
10 straight leg sit ups

c) barbell complex 14min
on every 2:00 x 7
3 deadlifts
2 hang power cleans
1 push jerk

d) conditioning 15min
5 rounds for time
12 deadlifts 60/40kg
9 hang power cleans
6 push jerks
6-9-12-15-18 toes to bar

a) mobility 3min
1:00 each
kneeling lat stretch
hand walk
sumo squat stretch

b) warm up 4min
2 rounds for quality
10 ring rows
10 push ups
10 squats

c) bench press 12min
work up to a heavy single

d) benchmark conditioning 20min
"Cindy"
amrap 20min
5 pull ups
10 push ups
15 squats

compare to 20.10.2020

a) mobility 3min
1:00 each
samson stretch
hip crossovers
calf stretch

b) warm up 5min
2 rounds
0:45 single unders
0:45 row
0:45 plank

c) skill work 5min
double unders / crossovers

d) conditioning 25min
amrap 3min
20 double unders
10 sit ups
max cal row

amrap 4min
40 double unders
20 sit ups
max cal row

amrap 5min
60 double unders
30 sit ups
max cal row

amrap 6min
80 double unders
40 sit ups
max cal row

amrap 7min
100 double unders
50 sit ups
max cal row

a) mobility 3min
1:00 each
elbow instep rotation
sum squat stretch
calf stretch

b) warm up 6min
10-8-6-4-2
down ups
step ups
air squats

c) back squat 12min
3 sets
3 tempo back squats @ 75 %

*5 sec down

d) conditioning 18min
amrap 8min
buy in: 800/700m ski
max rounds
12 front squats 50/35kg
6 burpee box jumps

2min rest

amrap 8min
buy in: 2000/1800m bike
max rounds
12 front squats 50/35kg
6 burpee box jumps

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
inverted hamstring stretch
scorpion

b) warm up 5min
1:00 row slow pace
1:00 good mornings (empty bar)
1:00 row moderate pace
1:00 push ups
1:00 row fast pace

c) deadlift + ring dip 20min
3x3 deadstop deadlifts @ 75%
3x3 deadlifts @ 80%

5-10 strict ring dips after each set

d) benchmark conditioning 10min
2000m row