WODs

"a) warm up
2 sets
45"on/15"off
sumo squat stretch
handwalk + push up
b) conditioning 30min
""Holleyman""
30 rounds
for time
5 wall balls 20/14
3 handstand push ups
1 power clean 100/70

compare to 20.02.2020

a) movement prep
tabata
jumping jacks
samson stretch

b) skill: double db hang power clean b/w legs

c) conditioning
emom 30min
1. 15/10cal bike
2. 12 double db hang power cleans
3. 12 db step ups
4. 50 rope jumps
5. 6-8 double db devils press
6. rest

a) warm up 5min
45"on/15"off
bike
instep stretch + rotation
step ups
row
ring rows
b) conditioning 26min
teams of 2
amrap 12min
8/6cal bike
8 double db frontrack lunges 15/10
8 box jumps 60/50
2min rest
amrap 12min
8/6cal row
8 pull ups
8 double db push press 15/10

"

a) warm up 5min
amrap 5min
4 down ups
8 twisted cross
10 reverse snow angels
12 alt shoulder taps in push up position
b) strength 10min
every 2:30min for 5 rounds
4 close grip benchpress >75%
8 single arm db bent over row/side
c) conditioning 15min
amrap 14min
16 alt db snatches 22,5/15
12 weighted sit ups 22,5/15
8 burpees over db

a) warm up 5min
3 sets
45"on/15"off
row
barbell good mornings
handwalk + push ups
b) strength 12min
emom 12min
1.-4.: 3 power cleans (climbing)
5.-8.: 2 power cleans (climbing)
9.-12.: 1 power clean (climbing)
c) conditioning 15min
3 rounds
for time
500/400m row
21 deadlits 70/50
12 handstand push ups

a) warm up
45"on/15"off
step ups
prisoner good mornings
samson stretch
handwalk + push ups
wall squats
single unders
b) conditioning
"Filthy Fifty"
for time
50 box jumps 60/50
50 jumping pull ups
50 swings 16
50 walking lunges
50 knees to elbows
50 push press 20/15
50 back extensions
50 wall balls 9/6
50 burpees
50 double unders

compare to 11.03.2020