WODs

a) movement prep
2 rounds
200m run
8 sumo squat stretch
4 handwalks

b) prehab
2 rounds
40"on/10"off
db bottom of squat hold
hollow hang

c) strength
5 sets on every 3min
5 frontsquats >78%

d) conditioning
4 rounds for time
400m run
10 db thruster 20/15
10 toes to bar

a) movement prep
amrap 5min
20 rope jumps
10 samson stretch
10 step ups

b) prehab
tabata
top of push up hold
bottom of push up hold

c) strength
4 sets
8 benchpress >70%
10 single arm kb bent over row/side

d) conditioning
8 rounds
for time
24 double unders
10 swings 32/24
10 weighted box step ups 60/50

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks/down ups
instep stretch + rotation/handwalk

b) skill: db sntatches

c) conditioning
6 rounds
45"on/15"off
bike
alt db snatches
burpee on plate
sit ups

a) movement prep
50"on/10"off
high knees
samson stretch
hip crossover

b) skill: knees to elbows

c) conditioning
emom 28min
10-15 hand release push ups
15-20 plate overhead lunges
15/10 ski
10-15 knees to elbows

ENDURANCE
a) movement prep
3 rounds
40"on/10"off
row 24/26/28s/m
instep stretch + rotation/handwalk/dynamic bridge

b) prehab
tabata
hollow hold
arch hold

c) conditioning
3 rounds
1000/800m row
60sec rest
500/400m row
30sec rest
250/200 row
2min rest

time cap 32min

a) movement prep
2 rounds (teams of 2)
1. 200m run
2. 10 samson stretches
amrap handwalks

b) team conditioning
In teams of two for time
1000m run
80 alt db snatches 20/15
60 burpee over the partner
800m run
60 alt db snatches
40 burpee over the partner
600m run
40 alt db snatch
20 burpee over the partner

35min cap

a) movement prep
2 rounds
50""on/10""off
rope jumps
samson stretches
warrior squats

b) build to a heavy complex
1 power clean
1 hang squat clean
1 front squat

c) conditioning
for time
60 hang squat cleans 40/30
60 toes to bar
*30 double unders for each break

20min cap

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