WODs

a) warm up 6min
400m run
into
3 rounds
5 down ups
10 alt instep stretch + rotation
10 hollow rocks
b) gymnastic strength 10min
amrap 10min
2-4-6-8-10 reps
toes to bar
15sec l-sit b/w sets
c) conditioning 18min
3 rounds
for total reps
amrap 3min
200m run
10 burpees
max cal bike
3min rest

a) warm up 5min
amrap 5min
teams of two
as a relay
12/8cal ski
10 sumo squat stretch
b) primer 6min
3 sets
16 alt cossack squats
16 alt single leg v-ups
c) strength 16min
1rm backsquat
d) conditioning 10min
emom 10min
1. 5 frontsquats 70/50
2. 15/10cal ski

scale 50/35, 12/8cal

a) warm up 5min
3 rounds
10 step ups
5 handwalk + push ups
10 dynamic bridge

b) conditioning 20min
"Danny"
amrap 20min
30 box jumps 60/50
20 push presses 50/35
30 pull ups

compare to 11.02.2020

a) warm up 5min
2 rounds
50 single unders
10 prisoner good mornings
10 down dog & seal
b) strength 16min
1rm deadlift
c) conditioning 12min
every 3min for 4 rounds
40 double unders
20 sit ups
10 sumo deadlift high pulls 40/30

a) warm up
3 sets
45"on/15"off
bike
handwalk + push ups
b) conditioning 28min
amrap 8min
50/40 cal bike
50 burpees
max alt db snatches 22,5/15
2min rest
amrap 8min
50 burpees
50 alt db snatches
max cal bike
2min rest
amrap 8min
50 alt db snatches 22,5/15
50/40 cal bike
max burpees

a) warm up 5min
2 rounds
10 down ups
5 handwalk + push ups
10 twisted cross
5 dynamic bridge
b) primer 5min
2 sets
30"weighted top of push up hold
30"weigthed bottom of push up hold
30"weighted alt shoulder taps
60"rest
c) gymnastic strength 8min
4 sets
3 wall climbs into 20sec nose to wall handstand hold
60sec rest
d) conditioning 12min
6 rounds
for time
10 push press 50/35
10 chest to bar pull ups

scale 40/30, pull ups, jumping pull ups