WODs

a) mobility 3min
1:00 each
elbow instep rotation
warrior squat
hip crossovers

b) warm up 4min
on every 2:30 x 2
10/8 cal bike
10 front squats (empty bar)
remaining time plank

into
10/8 cal ski
10 strict press
remaining time plank

c) back squat 15min
4 sets
6 tempo back squats @ 65%

5 sec bottom hold

d) conditioning 15min
for time
2 rounds
20/16 cal bike
20 thrusters 40/30kg

into

2 rounds
20/16 cal ski
20 sumo deadlift high pulls 40/30kg

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

b) warm up 5min
1:00 each
row
burpees step ups
shuttle runs
rope pull ups
bike

c) conditioning 27min
3min on / 3min off
1. max cal row
2. max burpee box jumps
3. shuttle runs
4. max rope climbs
5. max cal bike

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
inverted hamstring stretch

b) warm up 8min
2 rounds
1:00 plank
1:00 row
1:00 kb deadlifts
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 russian twists
2. 8-15 cal row
3. 10-20 kb swings
4. 8-15 cal bike
5. rest

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