WODs

a) warm up 5min
3 rounds
10 step ups
5 handwalk + push ups
10 dynamic bridge

b) conditioning 20min
"Danny"
amrap 20min
30 box jumps 60/50
20 push presses 50/35
30 pull ups

compare to 11.02.2020

a) warm up 5min
2 rounds
50 single unders
10 prisoner good mornings
10 down dog & seal
b) strength 16min
1rm deadlift
c) conditioning 12min
every 3min for 4 rounds
40 double unders
20 sit ups
10 sumo deadlift high pulls 40/30

a) warm up
3 sets
45"on/15"off
bike
handwalk + push ups
b) conditioning 28min
amrap 8min
50/40 cal bike
50 burpees
max alt db snatches 22,5/15
2min rest
amrap 8min
50 burpees
50 alt db snatches
max cal bike
2min rest
amrap 8min
50 alt db snatches 22,5/15
50/40 cal bike
max burpees

a) warm up 5min
2 rounds
10 down ups
5 handwalk + push ups
10 twisted cross
5 dynamic bridge
b) primer 5min
2 sets
30"weighted top of push up hold
30"weigthed bottom of push up hold
30"weighted alt shoulder taps
60"rest
c) gymnastic strength 8min
4 sets
3 wall climbs into 20sec nose to wall handstand hold
60sec rest
d) conditioning 12min
6 rounds
for time
10 push press 50/35
10 chest to bar pull ups

scale 40/30, pull ups, jumping pull ups

a) warm up
400m run
10 prisoner good monrings
10 alt instep stretch + rotation
10 dynamic bridge
b) primer 9min
3 sets
10 sumo stance barbell good mornings
20 barbell side bends
10 tempo backsquats
c) strength 12min
5 sets
3 sumo deadlifts
d) conditioning
every 4min for 4 rounds
500/400m row
6 power cleans 60/40

a) warm up 5min
line drills
b) strength 12min
5 sets
2 push press
1 push jerk
c) conditioning 16min
80-60-40-20 reps
double unders
40-30-20-10 reps
ball slams 20/15
hand release push ups

scale single unders (x2)