WODs

a) warm up 3min
50"on/10"off
high knees
samson stretch
hip crossover

b) skill: knees to elbows

c) conditioning
emom 28min
1. 10-15 hand release push ups
2. 14-20 plate overhead lunges
3. 15/10 ski
4. 10-15 knees to elbows

endurance
a) warm up 9min
3 rounds
10/8cal row
4 shuttle runs
10 samsons stretch/10 handwalk + push ups/dynamic bridge
b) conditioning 40min
for max reps
8 rounds
1min on/1min off
10 shuttle runs (10m)
max cal row

4min rest

8 rounds
for max reps
1min on/1min off
15/10cal row
max shuttle runs

a) warm up 6min
3 sets
45"on/15"off
ski
step ups
handwalk + push ups
b) conditioning 35min
in teams of two
for time
100/80cal ski
60-50-40-30-20-10 reps
double db step ups 20/15
double db push press 20/15
100/80cal ski

a) warm up 4min
2 sets
45"on/15"off
bike
sumo squat stretch/down dog & seal
b) strength 15min
4 sets
5 backsquats (climbing)
c) conditioning 18min
3 rounds
for total reps
amrap 3min
20/15cal bike
15 toes to bar
max thruster 40/30
3min rest

a) warm up 5min
2 sets
45"on/15"off
row
down ups/intstep stretch + rotation
b)) conditioning 30min
10 rounds
for time
16/11cal row
8 alt db snatches 22,5/15
8 burpees over erg

a) warm up 4min
amrap 4min
5 handwalk + push ups
5 sumo squat stretch
5 ring rows
b) skill: pistol 10min
10 squats
10 narrow stance squats
10 alt reverse lunges
10 alt pistol squats with anchored foot
emom 6min
1. 4 neg box pistols/side
2. 4 alt candle stick into pistols
c) conditioning 20min
"Mary"
amrap 20min
5 handstand push ups
10 alt pistols
15 pull ups

compare to 10.01.2020

a) warm up 4min
amrap 4min
10 step ups
10 alt instep stretch + rotation
5 down dog & seal
b) strength 9min
emom 9min
1.-3. 3 hang power cleans (climbing)
4.-6. 2 hang power cleans (climbing)
7.-9. 1 hang power clean ( climbing)
c) conditioning 18min
3 rounds
for time
30 swings 24/16
30 sit ups
30 box jump overs 60/50