WODs

CAGES
a) warm up 10min
400m run
into
2 rounds
5 prisoner good mornings
5 sumo squat stretch
5 handwalks
into
5 barbell good mornings
5 deadlifts (unloaded bar)
5 tall muscle cleans
5 hang power cleans with 3sec pause in catch
5 power cleans (unloaded bar)
5 frontsquats
into
work up for work load

b) strength 20min
every 90sec for 4 rounds
3 deadlifts + 3 power cleans + 3 frontsquats (climbing)
2min rest
every 90sec for 4 rounds
2 deadlifts + 2 power cleans + 2 frontsquats (climbing)
2min rest
every 60sec for 4 rounds
1 deadlift + 1 power clean + 1 frontsquat (climbing)

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
inverted hamstring stretch
down dog & seal
into
2 rounds
200/150m row 2:00/2:10
10 russian swings 24/16
5 sit ups

b) conditioning 20min
5 rounds
for total reps
amrap 3min
250/200m row
20 swings 24/16
max sit ups in remaining time
90sec rest

scale 200/150m row, 20/12

CAGES
a) warm up
400m run
2 rounds
5 handwalk + push ups
10 twisted cross
10 sumo squat stretch

b) conditioning 45min
"Murph"
modified
for time
1mile run
100 push ups
200 sit ups
300 squats
1mile run

scaled
1mile run
10 rounds
10 push ups
20 sit ups
30 squats
1mile run

1mile run
20 rounds
5 push ups
10 sit ups
15 squats
1mile run

BTC
a) movement prep
3 rounds
10 instep stretch + rotation
10 prisoner good mornings
10 dynamic bridge

b) strength
4 sets
10 alt weighted reverse lunges
10 weighted glute bridge
60"rest

no equipment reverse lunges, glute bridge

c) conditioning
amrap 15min
10 kb/db swings
10 goblet lunges

no equipment burpees, lunges

compare to 10.01.2021

CAGES
a) warm up 10min
3 sets
45"on/15"off
rope jumps
down ups
handwalk + push ups
into
2 rounds
5 shoulder press (unloaded bar)
10 hollow rocks
into
2 rounds
5 push press (climbing)
5 burpees
10 double unders

b) conditioning 25min
6 rounds
6 push jerks 50/35
12 burpees
30 double unders
2min rest
4 rounds
4 push jerks 60/40
8 burpees
20 double unders
2min rest
2 rounds
2 push jerks 70/50
4 burpees
10 double unders

scale 35/25, 40/30, 50/35

BTC
a) movement prep
amrap 5min
10 down ups
10 samson stretch
10 hollow rocks
10 sumo squat stretch

b) conditioning
amrap 10min
20 weighted step ups
10 alt single arm devils press

2min rest

amrap 10min
20 single arm db frontsquats
10 reverse burpees

no equipment step ups, burpees, squats

compare to 09.01.2021

CAGES
a) warm up 10min
3 sets
30"on/10"off
prisoner good mornings
down dog & seal
alt lateral squat stretch
into
5 barbell good mornings
10 hollow rocks
5 deadlifts (unloaded bar)
10 hollow rocks
work up to work load

b) strength 20min
every 3min for 6 rounds
4 deadlifts 120/70
8 alt single leg v-ups
10 alt kb cossack squats 24/16

BTC
a) movement prep
3 rounds
8 down ups
10 mountain climbers
8 handwalks

b) strength
4 sets
45"on/15"off
kb/db windmill/side
kb/db single arm turkish sit ups/side
kb/db alt renegade row

no equipment move without db/kb

c) conditioning
8 rounds
for time
30 mountain climbers
15 reverse burpees

compare to 04.02.2021

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
samson stretch
handwalk
into
2 rounds
150/100m row <2:00/2:10
6 ball slams
4 slam ball lunges

b) conditioning 20min
for time
1000m row
50 ball slams 20/15
750m row
40 slam ball lunges 20/15
500m row
30 ball slams 20/15
250m row
20 slam ball lunges 20/15