WODs

BTC
a) movement prep
2 rounds
30"on/10"off
step ups
handwalk + push up

b) strength
3 sets
10 tempo step downs/side
30sec plank ups
1min rest

c) conditioning
for time
40-30-20-10 reps
hand release push ups
v-ups
into
10-20-30-40 reps
single arm db push press
step ups

no equipment chair dips
scaled kneeling hand release push ups, tuck ups

CAGES
a) warm up 10min
800m run
2 rounds
10 samson stretch
5 handwalk + push ups
into
2 rounds
5 shoulder press
10 frontrack lunges

b) conditioning 15min
8 rounds
5 shoulder to overhead 40/30
10 frontrack lunges 40/30
200m run

BTC
a) movement prep
2 rounds
30"on/10"off
down ups
samson stretch

b) strength
3 sets
30sec alt bird dogs
30sec arch hold
30sec reverse plank hold
30sec rest

c) conditioning
for time
10,20,30 burpees
20,40,60 forward lunges
into
30,20,10 reverse burpees
60,40,20 reverse lunges

CAGES
a) warm up 10min
1000m row
2 rounds
8 sumo squat stretch
6 hollow rocks
into
8 ball slam deadlifts
6 tuck ups
into
8 ball slams
6 sit ups

b) conditioning 15min
amrap 15min
21cal row
15 sit ups
9 ball slams

BTC
a) movement prep
amrap 3min
12 jumping jacks
6 dynamic bridge
6 hollow rocks

b) strength
3 rounds
6 knee or feet chair supported strict handstand push ups into 30sec handstand hold
1min rest

c) conditioning
amrap 16min
12 reverse burpees
12 swings
24 jumping jacks

no equipment squats

CAGES
a) warm up 10min
25,20,15,10,5 jumping jack
5,4,3,2,1 hand walk
then
12 good mornings (empty bar)
12 step ups
9 deadlifts (moderate)
9 box jumps
6 deadlifts (work load)

b) conditioning 15min
5 rounds for time
21 box jumps
12 deadlifts 80/60

#open 21.3/4

a) movement prep
30"on/10"off
down ups
sumo squat stretrch
handwalk + push ups

b) conditioning
21.3
for time
30 air squats
30 v-ups
30 thrusters with a stick or PVC pipe
1min rest
30 air squats
30 bench supported dips
30 thrusters with a stick or PVC pipe
1min rest
30 air squats
30 hand release push ups
30 thrusters with a stick or PVC pipe
2min rest
time cap 15min
21.4
Starting exactly 2 min. after 21.3,
amrap 5min
20 alternating elevated pistol squats
20 alternating shoulder taps in plank position

CAGES
a) warm up 10min
5 burpees
12 samson
5 handwalk
9 sumo squat
5 down dog & seal
6 instep rotations/ s
then
10 strict press (empty bar)
10 (close grip) front squats
10 thrusters

b) conditioning 15min
mod open 21.3
for time
15 frontsquats 40/30
30 v-ups
15 thruster 40/30
1min rest
15 frontsquats 40/30
30 box supported dips
15 thruster 40/30
1min rest
15 frontsquats 40/30
30 hand release push ups
15 thruster 40/30

BTC
a) movement prep
2 rounds
45"on/15"off
down ups
sumo squat stretch
twisted cross

b) conditioning
20 rounds
for time
4 burpees
6 single arm db thruster
8 sit ups

no equipement burpees, squats

compare to 16.1.21

CAGES
a) movement prep
3 sets
30"/10"off
bike
down ups
handwalk
dynamic bridge

b) conditioning
amrap 20
20/15cal bike
10 single arm devils press

scale 15/10

BTC

CAGES
a) movement prep
amrap 5min
10 alt instep stretch + rotation
5 handwalk + push ups
10 hollow rocks

b) conditioning
10-20-30-40-50 reps
for time
shoulder to overhead 40/30
sumo deadlift high pull 40/30
20 sit ups b/w sets