WODs

a) movement prep
amrap 5min
jumping jacks
emom 3 handwalks + push ups

b) skill
muscle up

c) benchmark conditioning
"Nate"
amrap 20min
2 muscle ups
4 handstand push ups
8 swings 32/24

compare to 29.01.2020

a) movement prep
2 rounds
50” on/10” off
row/running in place
samson stretch
sumo squat stretch

c) stength
4 sets on every 2min
4 back squats >78%

c) for time
1000m run with med ball 20/14
100 wall balls 20/14
1000m row

20min cap

a) movement prep
2 rounds
45"on/15"off
mountain climbers
pass throughs
foam rolling THS

b) prehab
2 rounds
45" on/ 15" off
prone behind the neck press
foam roller knee tucks

c) strength
build to a heavy complex
2 push press
3 push jerks

5 rounds for time
21 box jumps
15 push press 40/30
9 pull up

rx+ 50/35, c2b
sc 30/20, ring rows

15min cap

a) movement prep
2 rounds of 1min each
burpees
handwalk + push ups
scorpions

b) strength
4 sets on every 2,5min
3 deadlifts >80%
max strict ring/stationary dips

c) conditioning
4 x amrap 4min
3 deadlifts 100/70
6 burpees over the bar
12 squats

1min rest between rounds

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

b) skill: row

c) conditioning
5 rounds
60"on/30"off
bike
goblet lunges
row
burpees

ENDURANCE
a) movement prep
teams of two
6 rounds
40"on/10"off
ski/row/bike
instep stretch + rotation

b) prehab
2 rounds
30"on/10"off
marching plank
reverse snow angels

c) conditioning
teams of two
5 rounds
3min ski
2min row
1min bike
3min rest

rx male
ski 2:10/500m
row 2:00/500m
bike 75rpm

rx female
ski 2:20/500m
row 2:10/500m
bike 65rpm

scaled male
ski 2:20/500m
row 2:10/500m
bike 70rpm

scaled female
ski 2:30/500m
row 2:20/500m
bike 55rpm

a) movement prep
tabata
jumping jacks
sumo squat stretch

b) prehab
teams of two
tabata
hollow hang
top of push up hold

c) conditioning
teams of two
for time
400m run
5 rounds
20 sumo deadlift high pulls 40/30
40 push ups
800m run
5 rounds
20 thrusters 40/30
40 toes to bar
400m run

time cap 35min