WODs

a) movement prep
2 rounds
30"on/10"off
jumping jacks
sumo squat stretch

b) prehab
tabata
top of push up hold
bottom of push up hold

c) conditioning
amrap 21min
7 push press/arm
14 goblet squats
21 sit ups

no equipment
push ups, squats

a) movement prep
3 rounds
30"on/10"off
skippings
alt calf stretch

b) skill: double unders
uncle jumps
single unders
higher uncle jumps
penguin jumps
practice double unders or penguin jumps

c) conditioning
amrap 12min
40 jumping jacks
20 burpees

a) movement prep
tabata
hollow hold
samson stretch

b) conditioning
"Chad"
for time
1000 step ups 50
wear a backrack or a weighted vest

compare to 13.04.2020

a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch

b) strength (only zoom)
tabata
hollow hold
arch hold

c) conditioning
20 rounds
for time
8 sit ups
10 lunges

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

b) strength (only zoom)
3 sets
10 pause squats @22X1
30sec rest

c) conditioning
2-4-6-8-10-12-14-16-18-20 reps
burpees
40-36-32-28-24-20-16-12-8-4 reps
squats

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a) movement prep
tabata
handwalk + push ups
instep stretch + rotation

b) strength (only zoom)
3 rounds
10 box/chair supported strict hspu
30sec hollow hold

c) conditioning
50-40-30-20-10 reps
for time
hand release push ups
step ups

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