WODs

a) mobility 4min
1min kb calf smash
1min lat stretch on box
1min hand walk
1min hip cross over

b) warm up 5min
3 rounds
6 ring rows
8 straight leg sit ups
10 step ups
12 kb deadlift

c) chin ups (cycle) 10min
based on max reps
5-9 reps: 4-3-3-2-2
10-14 reps: 9-8-7-6-6
15-19 reps: 12-10-8-6-5
20-24 reps: 18-15-12-8-6
25+ reps: 20-16-12-8-8
*1-2min rest between sets

d) conditioning 20min
8 rounds for time
12 box jumps 60/50
10 toes to bar
8 swings 32/24

a) mobility 3min
1min hip cross overs
1min hand walks
1min samson stretches

b) warm up 8min
2 rounds
1min ski
1min banded good mornings
1min lunges
1min plank

c) sweat club 30min
emom 30min
1. 10-15cal ski
2. 15-20 sit ups
3. 15-20 kb highpulls
4. 10-20 jumping lunges
1min rest

a) mobility
1min calf stretches
1min samson stretches
1min scorpions

b) warm up
in teams of two
2 rounds
1. 200m ski
2. 10 muscle cleans +
5 press +
overhead hold until partner finishes ski

c) team conditioning
in teams of 2
for time
100cal ski
50 clean & jerks 50/35
100 burpees over the bar
50 clean & jerks 50/35
100cal ski

f/f 80cal
f/m 90cal

a) mobility 3min
1min foam rolling quads
1min sumo squat stretch
1min lateral squat stretch

b) warm up 5min
3 rounds
1min row
10 med ball squats

c) back squat (cycle) 15min
5 x 3 back squats 85% of 3rm
*rest 2min between sets

d) conditioning 15min
amrap 15min
max calorie row
on the minute (starting at 0:00)
10 wall balls 20/14lbs

a) mobility 3min
90sec scorpions
90sec lunge with lateral felxion

b) warm up 5min
in teams of two
2 rounds
10 scapula push ups (1st) / push ups (2nd)
10 scapula retractions (1st) / bar taps (2nd)
partner does Echo bike (1st round arms only)

c) benchmark 20min
"Lynne"
5 rounds for max reps
bench press bw/ 0,5bw
pull ups

compare to 19.12.2019

d) bike conditioning 10min
in teams of 2
10 rounds
30sec max cal Echo bike
30sec rest

a) mobility 4min
1min 90/90 stretch
1min inverted hamstring stretch
1min samson stretch
1min instep rotations

b) warm up 5min
2 rounds
200m run
12 straight leg sit ups
9 barbell good mornings

c) deadlift (cycle) 12min
4 sets
8 deadlifts
*start with the heaviest load from last week and build to a heavy set of 8reps
**2min rest between sets

d) conditioning 18min
6 rounds on every 3:00min
200m db ball run 20/15 kg
12 toes to bar
9 deadlifts 80/60 kg
*score is the slowest round