WODs

a) warm up 5min
amrap 5min
step ups
down dog & seal
alt shoulder taps in push up position
b) strength 10min
emom 10min
power snatch + hang power snatch (climbing)
c) conditioning 16min
emom 16min
1. 45"farmers carry 32/24
2. 45"ghd sit ups
3. 45"wall climbs
4. 45"double db box step overs 60/50

a) warm up 6min
2 sets
45"on/15"off
row
handwalk + push ups
twisted cross
b) strength 14min
5 sets
5 benchpress (climbing)
30sec l-sit hold
2min rest
c) conditioning 18min
5 rounds
for time
20/15cal row
20 push ups
20 sit ups

a) warm up 5min
2 rounds
200m run
10 ring rows
10 squats
b) conditioning 25min
"Daniel"
for time
50 pull ups
400m run
21 thruster 4030
800m run
21 thruster 40/30
400m run
50 pull ups

compare to 25.07.2020

a) warm up 5min
amrap 5min
5 down ups
10 alt step ups
5 barbell good mornings
b) strength 15min
every 2min for 6 rounds
3 deadlifts >85%
c) conditioning 15min
60, 40, 20 reps
for time
alt db snatches 22,5/15
30, 20, 10 reps
burpee box jump overs 60/50

scale 15/10

a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) skill: row

c) conditioning
6 rounds
45"on/15"off
wall ball sit ups
db frontrack lunges
bench hop overs
row

Endurance
a) warm up 7min
400m run
into
2 rounds
15/10cal row
10 sumo squat stretch
10 glute bridge
30sec hollow hold
b) conditioning 30min
every 3min for 10 rounds
200m run
250/200m row

"a) warm up
2 sets
teams of two
45"on/15"off
handwalk + push ups
ring rows
sumo squat stretch
b) conditioning 30min
teams of two
6 rounds
"DT"
2 rounds
"Cindy"
4 rounds
"DT"
4 rounds
"Cindy"
2 rounds
"DT"
6 rounds
"Cindy"

"DT"
12 deadlifts 70/50
9 hang power cleans 70/50
6 push jerks 70/50

"cindy"
5 pull ups
10 push ups
15 squats