WODs

a) movement prep
2 rounds
50""on/10""off
rope jumps
samson stretches
warrior squats

b) build to a heavy complex
1 power clean
1 hang squat clean
1 front squat

c) conditioning
for time
60 hang squat cleans 40/30
60 toes to bar
*30 double unders for each break

20min cap

a) movement prep
amrap 5min
jumping jacks
emom 3 handwalks + push ups

b) skill
muscle up

c) benchmark conditioning
"Nate"
amrap 20min
2 muscle ups
4 handstand push ups
8 swings 32/24

compare to 29.01.2020

a) movement prep
2 rounds
50” on/10” off
row/running in place
samson stretch
sumo squat stretch

c) stength
4 sets on every 2min
4 back squats >78%

c) for time
1000m run with med ball 20/14
100 wall balls 20/14
1000m row

20min cap

a) movement prep
2 rounds
45"on/15"off
mountain climbers
pass throughs
foam rolling THS

b) prehab
2 rounds
45" on/ 15" off
prone behind the neck press
foam roller knee tucks

c) strength
build to a heavy complex
2 push press
3 push jerks

5 rounds for time
21 box jumps
15 push press 40/30
9 pull up

rx+ 50/35, c2b
sc 30/20, ring rows

15min cap

a) movement prep
2 rounds of 1min each
burpees
handwalk + push ups
scorpions

b) strength
4 sets on every 2,5min
3 deadlifts >80%
max strict ring/stationary dips

c) conditioning
4 x amrap 4min
3 deadlifts 100/70
6 burpees over the bar
12 squats

1min rest between rounds

a) movement prep
2 rounds
30"on/10"off
down ups
samson stretch

b) skill: row

c) conditioning
5 rounds
60"on/30"off
bike
goblet lunges
row
burpees

ENDURANCE
a) movement prep
teams of two
6 rounds
40"on/10"off
ski/row/bike
instep stretch + rotation

b) prehab
2 rounds
30"on/10"off
marching plank
reverse snow angels

c) conditioning
teams of two
5 rounds
3min ski
2min row
1min bike
3min rest

rx male
ski 2:10/500m
row 2:00/500m
bike 75rpm

rx female
ski 2:20/500m
row 2:10/500m
bike 65rpm

scaled male
ski 2:20/500m
row 2:10/500m
bike 70rpm

scaled female
ski 2:30/500m
row 2:20/500m
bike 55rpm