WODs

a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) skill: row

c) conditioning
6 rounds
45"on/15"off
wall ball sit ups
db frontrack lunges
bench hop overs
row

Endurance
a) warm up 7min
400m run
into
2 rounds
15/10cal row
10 sumo squat stretch
10 glute bridge
30sec hollow hold
b) conditioning 30min
every 3min for 10 rounds
200m run
250/200m row

"a) warm up
2 sets
teams of two
45"on/15"off
handwalk + push ups
ring rows
sumo squat stretch
b) conditioning 30min
teams of two
6 rounds
"DT"
2 rounds
"Cindy"
4 rounds
"DT"
4 rounds
"Cindy"
2 rounds
"DT"
6 rounds
"Cindy"

"DT"
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50

"cindy"
5 pull ups
10 push ups
15 squats

a) warm up
2 sets
45"on/15"off
handwalk + push ups
ring rows
alt single leg v-ups
b) strength 12min
emom 12min
1. 6-8 strict ring pull ups
2. 6-8 strict toes to bar
scale strict seated ring pull ups
strict straight leg raises
c) conditioning 16min
for time
27-21-15
double db deadlift 20/15
21-15-9
burpees over db`s
into
15-12-9
double db devils press 20/15
9-6-3
bar muscle ups
scale 15/10, jumping bar muscle ups, strict pull ups, jumping pull ups

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