WODs

a) warm up 4min
2 rounds
15/10cal row
5 backsquats with 3sec pause in bottom position (unloaded bar)
b) strength 15min
every 4min for 4 sets
4 backsquats >80%
45"wall sit
c) conditioning 17min
for time
40cal row
10 frontsquats 35/25
30cal row
20 frontsquats 35/25
20cal row
30 frontsquats 35/25
10cal row
40 frontsquats 35/25

scale 20/15

a) warm up 4min
2 sets
45"on/15"off
rope jumps
shoulder press with 3sec pause on top (unloaded bar)
b) strength 12min
9-7-5-3-1 reps
push press (climbing)
c) conditioning 14min
amrap 14min
20 alt offset db single arm push press 20/15
30 sit ups
40 double unders

scale 15/10, single unders (x2)

a) warm up 6min
amrap 6min
teams of two
8/6cal bike
6 step ups
partner holds plank
b) strength 12min
emom 12min
1. 2 alt turkish get ups
2. 45"plank hold
c) conditioning 16min
4 rounds
for total reps
amrap 2min
18/14cal bike
10 box jump overs 60/50
max swings 32/24
2min rest

scale 15/10

"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

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