WODs

a) warm up 8min
2 sets
45"on/15"off
ski
ring rows with 3sec pause on top of rings
handwalk + push ups
b) strength 15min
5 sets
4-6 strict wide grip pull ups
6-8 parallette push ups
20-30"l-sit on parallettes
60"rest
scale banded pull ups, seated barbell wide grip pull ups
kneeling push ups, tuck sit hold
c) conditioning 16min
every 4min
for 4 rounds
20/15cal ski
200m run
10 ball slams 20/15

a) warm up 5min
amrap 5min
10 alt inverted hamstring stretch
10 step ups
10 sumo squat stretch
b) strength 16min
3 supersets
6 frontsquats >70%
(across)
6 high box jumps 100/75
3min rest
c) conditioning 14min
for time
20 toes to bar
30 db hang squat cleans 20/15
60 db box step overs 60/50
30 db hang squat cleans 20/15
20 toes to bar

a) warm up
amrap 5min
5 down ups
10 sumo squat stretch
10 dowel pass through

b) skill: db overhead lunges

c) conditioning
8 rounds
30"on/15"off
wall climb
db overhead lunges
ski
burpees over db

Endurance
a) warm up
3 sets
40"on/10"off
row
samson stretch
bike
hollow hold
b) conditiong
15 sets (each) >75%
50"/10"off
row
bike
*goal is to maintain pace

a) warm up
400m run
2 rounds
5 sumo squst stretch
5 down ups
b) conditioning 35min
teams of two
for time
80 synch alt db snatches 25/15
400m run with db
80 synch single arm db thruster 25/25
400m run with db
80 sych single arm devils press 25/25

a) warm up 5min
line drills
b) conditioning 10min
"Grace"
for time
30 clean & jerks 60/40
compare to 20.11.2019
c) accessories 10min
3 sets
10 sumo stance barbell good mornings
10 barbell turkish sit ups

a) warm up 8min
2 sets
45"on/15"off
bike
down ups
ski
sumo squat stretch
b) strength 10min
work up to a heavy overhead squat within 12min
c) conditioning 16min
emom 16min
1. 15/10cal bike
2. 8-10 burpee box jump overs 60/50
3. 15/10cal ski
4. 8-10 goblet squats 24/16