WODs

a) warm up
amrap 5min
5 down ups
10 sumo squat stretch
10 dowel pass through

b) skill: db overhead lunges

c) conditioning
8 rounds
30"on/15"off
wall climb
db overhead lunges
ski
burpees over db

Endurance
a) warm up
3 sets
40"on/10"off
row
samson stretch
bike
hollow hold
b) conditiong
15 sets (each) >75%
50"/10"off
row
bike
*goal is to maintain pace

a) warm up
400m run
2 rounds
5 sumo squst stretch
5 down ups
b) conditioning 35min
teams of two
for time
80 synch alt db snatches 25/15
400m run with db
80 synch single arm db thruster 25/25
400m run with db
80 sych single arm devils press 25/25

a) warm up 5min
line drills
b) conditioning 10min
"Grace"
for time
30 clean & jerks 60/40
compare to 20.11.2019
c) accessories 10min
3 sets
10 sumo stance barbell good mornings
10 barbell turkish sit ups

a) warm up 8min
2 sets
45"on/15"off
bike
down ups
ski
sumo squat stretch
b) strength 10min
work up to a heavy overhead squat within 12min
c) conditioning 16min
emom 16min
1. 15/10cal bike
2. 8-10 burpee box jump overs 60/50
3. 15/10cal ski
4. 8-10 goblet squats 24/16

a) warm up 5min
line drills
b) strength 15min
emom 12min
1. 5 deadlifts >80%
2. 12-14 slam ball russian twist 20/15
c) conditioning 14min
42, 30, 18 reps
for time
shuttle runs (10m)
ball slams 20/15
*20m slam ball lunges b/w sets

a) warm up 6min
amrap 6min
50 single unders
5 handwalk + push ups
10 ring rows
b) strength 15min
4 supersets
5 shoulder press (across)
1 legless rope climb
2min rest b/w sets
scale 2 rope climbs
rx+ 1 pegboard attempt
c) conditioning 10min
amrap 10min
8 push press 50/35
8 chest to bar pull ups
32 double unders

scale single unders (x2), pull ups, banded pull ups, ring rows