WODs

a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) strength
3 sets
30"on/15"off
singel leg bulgarian split squats/side
hollow rocks

c) conditioning
2 rounds
amrap 3min
squats
into
21-15-9 reps
burpees
sit ups
1min rest

score: total reps of squats/total time of couplet

WOD Marathon
Home Edition with Db or Kb

0:00-10:00
6 rounds for time
10 single arm hang power clean & jerk
10 single arm overhead lunges

10:00-20:00
42,30,18 reps for time
swings
sit ups

20:00-30:00
10 rounds for time
8 single arm thrusters
4 burpees

30:00-40:00
for time
50,40,30,20,10 jumping jacks
10,8,6,4,2 devils press

40:00-50:00
for time
50 single arm push press
50 weighted step ups
50 single arm push press

50:00-60:00
4 rounds for time
20 push ups
20 alt single arm snatches

a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) conditioning
for time
10 burpees
20 push ups

10 burpees
20 push ups
30 squats

10 burpees
20 push ups
30 squats
40 sit ups

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers
60 step ups

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers
60 step ups
70 jumping jacks

time cap 30min

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

b) strength
3 sets
30"on/30"off
db pause squats @23X1
hollow hold

no equipment only pause squats

c) conditioning
5 rounds for total reps
2min on/1min off
5 reverse burpees
10 alt db snatches + overhead lunge

no equipment
jumping lunges

a) movement prep
2 rounds
30"on/10"off
mountain climbers
twisted cross

b) strength
3 sets
60sec plank hold
30sec reverse snow angels
30sec rest

c) conditioning
amrap 15min
30 mountain climbers
20 sit ups
10 hand release push ups

scaled kneeling hand release push ups

a) movement prep
2 rounds
30"on/10"off
jumping jacks
samson stretch

b) strength
tabata
hollow hold
arch hold

c) conditioning
for time
0:00-10:00
3 rounds
60 jumping jacks
20 swings
10 burpees
10:00-20:00
180 jumping jacks
60 swings
30 burpees

no equipment
lunges