WODs

a) mobility 4min
2min handwalk + scorpion
2min samson + instep rotatioan

b) warm up 6min
in team of 2
2 rounds each
10 push ups
10 ring rows
partner does bike (1. arms only, 2. regular)

c) functional body building 20min
5 giant sets
8-10 db bench press
8-10 db bent over row
8-10 alt db suitcase lunges

d) bike intervals 10min
in teams of 2
10 sets for max cals
30sec fast
30sec rest

a) mobility 4min
1min foam roller back
1min ths opener
1min jefferson curls
1min warrior squat

b) clean warm up 10min

c) clean complex 10min
build to a heavy
5 deadlifts
3 hang cleans
1 jerk

d) benchmark conditioning 15min
"DT"
5 roudns for time
12 deadlifts 70/50
9 hang power cleans
6 push jerks

compare to 09.10.2020

a) mobiity 4min
1min sumo squat stretch
1min lateral squat stretch
1min calf stretch
1min scorpion

b) warm up 5min
5min easy row
on every 90sec (starting at 0:00)
5 push ups
10 squats
20 rope jumps

c) handstand push ups 10min
emom 10min
1. 5 strict handstand push ups / box handstand push ups
2. 10 alt single leg squats / pole assisted single leg squats (5 each leg)

d) conditioning 10min
for time
30 double db thrusters 20/15
50/35cal row
150 double unders

a) mobility
2min foam rolling upper back
1min lat stretch on foam roller
1min handwalk push ups
1min instep rotations

b) warm up 5min
2 rounds
9 ring rows
12 hollow rocks
15 kb deadlifts

c) muscle up 10min
for time
30 muscle up / strict ring pull ups

or

ring muslce up technique
3 sets for quality
30sec arch hold
10 ring swings
30sec hollow hold
10 ring swings

d) conditioning 12min
amrap 12min
3,6,9, etc
swings 32/24
burpee pull ups

Have a great Sunday. See you in the box on Monday, January 3rd!

happy new year!