WODs

BTC
#open
a) movement prep
3 sets
30"on/10"off
down ups
sumo squat stretch
down dog & seal

c) conditioning
for time:
10 hang squat snatches
15 burpee broad jumps
20 hang squat snatches
15 burpee broad jumps
30 hang squat snatches
15 burpee broad jumps
40 hang squat snatches
15 burpee broad jumps
50 hang squat snatches
15 burpee broad jumps

CAGES
a) movement prep
3 sets
45"on/15"off
row
samson stretch
dynamic bridge

b) conditioning
3 rounds
for time
30/20cal row
30 single arm db push press
30 single arm db overhead lunges

CAGES
a) movement prep
3 round
30 jumping jacks
10 alt instep stretch+ rotation
5 handwalk + push ups

b) conditioning
5 rounds
for time
10 burpees over bar
15 deadlifts 60/40
30 squats

a) movement prep
3 rounds
10/8cal bike
10 samson stretch
5 handwalk + push ups

b) conditioning
amrap 16min
12/8cal bike
12 alt db snatches
12 push ups

scale kneeling push ups

CAGES
a) movement prep
10-8-6-4-2 reps
for quality
down ups
sumo squat stretch
handwalk + push ups

b) conditioning
for time
27-21-15-9
thruster 40/30
54-42-30-18
sit ups

BTC
a) movement prep
2 rounds
45"on/15"off
step ups
handwalk + push ups
twisted cross

b) strength
4 sets
30"on/ 30"off
box supported strict handstand push ups
hollow hold
reverse plank hold

c) conditioning
amrap 14min
14 single arm db burpees
14 step ups

no equipment burpees

CAGES
a) movement prep
2 rounds
10 prisoner good mornings
10 step ups
into
2 rounds
5 barbell good mornings
5 box step overs

b) conditioning
50-35-20 reps
for time
sumo deaflift high pulls 40/30
box jump overs 60/50

BTC
a) movement prep
4 rounds
30"on/10"off
jumping jacks
samson stretch
sumo squat stretch

b) strength
4 sets
6 kb/dk bulgarian split squats/side
12 jumping squats
60""rest

c) conditioning
3 rounds
30 kb/db swings
60 sit ups
90 double unders

no equipment down ups, jumping jacks

CAGES
a) movement prep
3 sets
45"on/15"off
down ups
handwalk + push up
dynmaic bridge

b) core
tabata
hollow hold
arch hold

c) conditioning
amrap 12min
10 shoulder to overhead 40/30
10 burpees over bar