WODs

a) warm up 5min
45"on/15"off
bike
instep stretch + rotation
step ups
row
ring rows
b) conditioning 26min
teams of 2
amrap 12min
8/6cal bike
8 double db frontrack lunges 15/10
8 box jumps 60/50
2min rest
amrap 12min
8/6cal row
8 pull ups
8 double db push press 15/10

"

a) warm up 5min
amrap 5min
4 down ups
8 twisted cross
10 reverse snow angels
12 alt shoulder taps in push up position
b) strength 10min
every 2:30min for 5 rounds
4 close grip benchpress >75%
8 single arm db bent over row/side
c) conditioning 15min
amrap 14min
16 alt db snatches 22,5/15
12 weighted sit ups 22,5/15
8 burpees over db

a) warm up 5min
3 sets
45"on/15"off
row
barbell good mornings
handwalk + push ups
b) strength 12min
emom 12min
1.-4.: 3 power cleans (climbing)
5.-8.: 2 power cleans (climbing)
9.-12.: 1 power clean (climbing)
c) conditioning 15min
3 rounds
for time
500/400m row
21 deadlits 70/50
12 handstand push ups

a) warm up
45"on/15"off
step ups
prisoner good mornings
samson stretch
handwalk + push ups
wall squats
single unders
b) conditioning
"Filthy Fifty"
for time
50 box jumps 60/50
50 jumping pull ups
50 swings 16
50 walking lunges
50 knees to elbows
50 push press 20/15
50 back extensions
50 wall balls 9/6
50 burpees
50 double unders

compare to 11.03.2020

a) warm up 8min
2 sets
45"on/15"off
ski
ring rows with 3sec pause on top of rings
handwalk + push ups
b) strength 15min
5 sets
4-6 strict wide grip pull ups
6-8 parallette push ups
20-30"l-sit on parallettes
60"rest
scale banded pull ups, seated barbell wide grip pull ups
kneeling push ups, tuck sit hold
c) conditioning 16min
every 4min
for 4 rounds
20/15cal ski
200m run
10 ball slams 20/15

a) warm up 5min
amrap 5min
10 alt inverted hamstring stretch
10 step ups
10 sumo squat stretch
b) strength 16min
3 supersets
6 frontsquats >70%
(across)
6 high box jumps 100/75
3min rest
c) conditioning 14min
for time
20 toes to bar
30 db hang squat cleans 20/15
60 db box step overs 60/50
30 db hang squat cleans 20/15
20 toes to bar