WODs

a) warm up 4min
2 sets
45"on/15"off
bike
sumo squat stretch/down dog & seal
b) strength 15min
4 sets
5 backsquats (climbing)
c) conditioning 18min
3 rounds
for total reps
amrap 3min
20/15cal bike
15 toes to bar
max thruster 40/30
3min rest

a) warm up 5min
2 sets
45"on/15"off
row
down ups/intstep stretch + rotation
b)) conditioning 30min
10 rounds
for time
16/11cal row
8 alt db snatches 22,5/15
8 burpees over erg

a) warm up 4min
amrap 4min
5 handwalk + push ups
5 sumo squat stretch
5 ring rows
b) skill: pistol 10min
10 squats
10 narrow stance squats
10 alt reverse lunges
10 alt pistol squats with anchored foot
emom 6min
1. 4 neg box pistols/side
2. 4 alt candle stick into pistols
c) conditioning 20min
"Mary"
amrap 20min
5 handstand push ups
10 alt pistols
15 pull ups

compare to 10.01.2020

a) warm up 4min
amrap 4min
10 step ups
10 alt instep stretch + rotation
5 down dog & seal
b) strength 9min
emom 9min
1.-3. 3 hang power cleans (climbing)
4.-6. 2 hang power cleans (climbing)
7.-9. 1 hang power clean ( climbing)
c) conditioning 18min
3 rounds
for time
30 swings 24/16
30 sit ups
30 box jump overs 60/50

a) warm up 4min
2 sets
45"on/15"off
ski
shoulder press with 3sec pause on top (unloaded bar)/twisted cross
b) strength 12min
every 90sec x 8
1 push press >87%
(across)
c) conditioning 20min
5 rounds
for total reps
amrap 2min
25/20cal ski
max shoulder to overhead 50/35
2min rest

a) movement prep
tabata
jumping jacks
samson stretch

b) skil ski

c) conditioning
10 rounds
30"on/10"off
ski
plate ground to overhead
bench hop overs
plank hold

Endurance
a) warm up 12min
emom 12min
1. bike
2. sumo squat stretch
3. ski
4. instep stretch + rotation
5. row
6. dynamic bridge
b) conditioning 30min
emom 30min
1. 15/10cal bike
2. 15/10cal ski
3. 15/10cal row

scale 12/8cal