WODs

a) warm up 5min
3 sets
45"on/15"off
ski >1000/800
sumo squat stretch
dynamic bridge

b) primer 12min
3 sets
10 alt single leg medball rom deadlifts
10 tempo medball squats
5 tempo strict straigth leg raises
10 alt single leg v-ups

c) conditioning
5 rounds
for time
24/18cal ski
16 wall balls
8 toes to bar

CAGES
a) warm up 10min
400m run
into
2 rounds
10 step ups
10 samson stretch
10 twisted cross
10 dynamic bridge
into
200m run
10 alt db snatches
5 push pus
10 frontrack lunges
10 single arm db thruster
5 burpees
200m run

b) conditioning 25min
for time
600m run
60 alt db snatches 20/15
60 push ups
400m run
40 single arm db overhead lunges 20/15
40 box jump overs
200m run
20 single arm db thruster 20/15
20 burpees

CAGES
a) warm up 10min
400m run
into
2 rounds
5 prisoner good mornings
5 sumo squat stretch
5 handwalks
into
5 barbell good mornings
5 deadlifts (unloaded bar)
5 tall muscle cleans
5 hang power cleans with 3sec pause in catch
5 power cleans (unloaded bar)
5 frontsquats
into
work up for work load

b) strength 20min
every 90sec for 4 rounds
3 deadlifts + 3 power cleans + 3 frontsquats (climbing)
2min rest
every 90sec for 4 rounds
2 deadlifts + 2 power cleans + 2 frontsquats (climbing)
2min rest
every 60sec for 4 rounds
1 deadlift + 1 power clean + 1 frontsquat (climbing)

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
inverted hamstring stretch
down dog & seal
into
2 rounds
200/150m row 2:00/2:10
10 russian swings 24/16
5 sit ups

b) conditioning 20min
5 rounds
for total reps
amrap 3min
250/200m row
20 swings 24/16
max sit ups in remaining time
90sec rest

scale 200/150m row, 20/12

CAGES
a) warm up
400m run
2 rounds
5 handwalk + push ups
10 twisted cross
10 sumo squat stretch

b) conditioning 45min
"Murph"
modified
for time
1mile run
100 push ups
200 sit ups
300 squats
1mile run

scaled
1mile run
10 rounds
10 push ups
20 sit ups
30 squats
1mile run

1mile run
20 rounds
5 push ups
10 sit ups
15 squats
1mile run

BTC
a) movement prep
3 rounds
10 instep stretch + rotation
10 prisoner good mornings
10 dynamic bridge

b) strength
4 sets
10 alt weighted reverse lunges
10 weighted glute bridge
60"rest

no equipment reverse lunges, glute bridge

c) conditioning
amrap 15min
10 kb/db swings
10 goblet lunges

no equipment burpees, lunges

compare to 10.01.2021

CAGES
a) warm up 10min
3 sets
45"on/15"off
rope jumps
down ups
handwalk + push ups
into
2 rounds
5 shoulder press (unloaded bar)
10 hollow rocks
into
2 rounds
5 push press (climbing)
5 burpees
10 double unders

b) conditioning 25min
6 rounds
6 push jerks 50/35
12 burpees
30 double unders
2min rest
4 rounds
4 push jerks 60/40
8 burpees
20 double unders
2min rest
2 rounds
2 push jerks 70/50
4 burpees
10 double unders

scale 35/25, 40/30, 50/35