WODs

a) movement prep
3 rounds
30"on/10"off
skippings
alt calf stretch

b) skill: double unders
uncle jumps
single unders
higher uncle jumps
penguin jumps
practice double unders or penguin jumps

c) conditioning
amrap 12min
40 jumping jacks
20 burpees

a) movement prep
tabata
hollow hold
samson stretch

b) conditioning
"Chad"
for time
1000 step ups 50
wear a backrack or a weighted vest

compare to 13.04.2020

a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch

b) strength (only zoom)
tabata
hollow hold
arch hold

c) conditioning
20 rounds
for time
8 sit ups
10 lunges

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a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) strength (only zoom)
3 sets
10 pause squats @22X1
30sec rest

c) conditioning
2-4-6-8-10-12-14-16-18-20 reps
burpees
40-36-32-28-24-20-16-12-8-4 reps
squats

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a) movement prep
tabata
handwalk + push ups
instep stretch + rotation

b) strength (only zoom)
3 rounds
10 box/chair supported strict hspu
30sec hollow hold

c) conditioning
50-40-30-20-10 reps
for time
hand release push ups
step ups

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a) movement prep
2 rounds
40"on/10"off
mountain climbers
down dog & seal
hip crossover

b) strength (only zoom)
3 rounds
40"on/10"off
alt bird dog
arch hold
plank hold

c) conditioning
amrap 14min
20 sit ups
10 reverse snow angels
30 mountain climbers

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