WODs

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

a) mobility 4min
1,5min foam rolling quads
30sec lat stretch on foam roller
1min calf stretch
1min sumo squat rotations

b) warm up 4min
3 rounds
20 rope jumps
10 squats
5 push ups

c) olympic lifting complex 9min
emom 9min
1.-3.: 3 cluster
4.-6.: 2 cluster
7.-9.: 1 cluster

d) conditioning 10min
amrap 10min
9 thrusters
35 double unders

rx 35/25
sc 30/20

c) pushing accessory 6min
3 rounds
30sec wall walks
30sec n2w handstand hold
1min rest

a) mobility 4min
1min pass through
1min lat stretch on dowel
1min hand walks
1min instep rotations

b) warm up 5min
2 rounds
8 ring rows
10 barbell good mornings
12 step ups

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

d) conditioning 16min
amrap 16min
4 ring muscle ups / burpee pull ups
8 hang power snatches
12 box jump overs 60/50

rx 40/30
sc 30/20