WODs

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

a) mobility 4min
10 scorpions
10 hip cross overs
10 sasmon

b) warm up 5min
2 rounds
1min row/bike
1min straight leg sit ups
1min push ups

c) sweat club 30min
emom 30min
1. 15/10 row
2. 5-10 ring push ups
3. 15/10 bike
4. 5-10 toes to bar
5. rest

a) mobility 3min
20 calf stretches
10 handwalk + push up
10 samson stretches

b) warm up 6min
2 rounds
6 burpees
8 db alt db snatches 15/10
10 lunges
200m run

c) team conditioning
in teams of 2
amrap 30min
5 devils press 15/10
10 front rack lunges
partner runs 200m