WODs

#open 21.3/4

a) movement prep
30"on/10"off
down ups
sumo squat stretrch
handwalk + push ups

b) conditioning
21.3
for time
30 air squats
30 v-ups
30 thrusters with a stick or PVC pipe
1min rest
30 air squats
30 bench supported dips
30 thrusters with a stick or PVC pipe
1min rest
30 air squats
30 hand release push ups
30 thrusters with a stick or PVC pipe
2min rest
time cap 15min
21.4
Starting exactly 2 min. after 21.3,
amrap 5min
20 alternating elevated pistol squats
20 alternating shoulder taps in plank position

CAGES
a) warm up 10min
5 burpees
12 samson
5 handwalk
9 sumo squat
5 down dog & seal
6 instep rotations/ s
then
10 strict press (empty bar)
10 (close grip) front squats
10 thrusters

b) conditioning 15min
mod open 21.3
for time
15 frontsquats 40/30
30 v-ups
15 thruster 40/30
1min rest
15 frontsquats 40/30
30 box supported dips
15 thruster 40/30
1min rest
15 frontsquats 40/30
30 hand release push ups
15 thruster 40/30

BTC
a) movement prep
2 rounds
45"on/15"off
down ups
sumo squat stretch
twisted cross

b) conditioning
20 rounds
for time
4 burpees
6 single arm db thruster
8 sit ups

no equipement burpees, squats

compare to 16.1.21

CAGES
a) movement prep
3 sets
30"/10"off
bike
down ups
handwalk
dynamic bridge

b) conditioning
amrap 20
20/15cal bike
10 single arm devils press

scale 15/10

BTC

CAGES
a) movement prep
amrap 5min
10 alt instep stretch + rotation
5 handwalk + push ups
10 hollow rocks

b) conditioning
10-20-30-40-50 reps
for time
shoulder to overhead 40/30
sumo deadlift high pull 40/30
20 sit ups b/w sets

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

b) strength
2 rounds
30"on/15"off
hollow rock
hollow hold
arch rock
arch hold

c) conditioning
5 rounds
for total reps
2min on/1min off
20 jumping squats
10 burpees
max sit ups in remaining time

CAGES
a) movement prep
3 rounds
15/10cal row
10 prisoner good mornings
10 alt lateral squat stretch

b) conditioning
5 rounds
for time
25/20cal row
20 medball cleans

BTC
a) movement prep
amrap 3min
10 step ups
5 handwalk + push ups

b) strength
3 sets
8 bulgarian split squats/side
30sec bottom of push up hold

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

CAGES
a) movement prep
3 sets
45"on/15"off
bike
instep stretch + rotation
handwalk

b) conditioning
for total reps
3 rounds
amrap 2min
18/12cal bike
max swings
2min rest
amrap 2min
18/12cal bike
burpees
2min rest

BTC
a) movement prep
tabata
jumping jacks
samson stretch

b) strength
3 rounds
40"on/10"off
plank hold
arch hold

c) conditioning
for time
200 double unders
100 alt db snatches
50 burpees

no equipment jumping jacks, alt lunges

CAGES
a) movement prep
10-8-6-4-2 reps
step ups
sumo squat stretch
handwalk

b) conditioning
20-18-16-14-12-10-8-6-4-2 reps
for time
hand release push ups
frontsquats 50/35
box jump overs