WODs

a) warm up 5min
amrap 5min
5 down ups
10 instep stretch + rotation
10 step ups
b) strenght 12min
emom 12min
1. 4 sumo deadlfits >85%
2. 8 alt kb frontrack step ups
c) conditioning 16min
amrap 16min
2, 4, 6, 8, 10, 12, 14, 16, etc
kb high pulls 24/16
toes to bar
burpee to target

a) warm up 4min
2 sets
45"on/15"off
bike/ski
samson stretch/lateral squat stretch
b) strenght 12min
every 2:00min for 4 rounds
6 frontsquats >75% (across)
c) conditioning 24min
for total reps
amrap 4min
20/15cal bike
20/15cal ski
max single arm db overhead lunges 25/15
4min rest
amrap 4min
20/15cal ski
20 siingle arm db overhead lunges 25/15
max cal bike
4min rest
amrap 4min
20 single arm db overhead lunges 25/15
20/15cal bike
max cal ski
4min rest

a) warm up 4min
dynamic warm up
b) skill 15min
handstand walk
6min practice
emom 8min
1. 2-3 wall walks
2. 30" top of push up plate walks
b) conditioning 18min
8 rounds
for time
8 shuttle runs (10m)
6 alt single arm db devils press 25/15
14 sit ups

a) warm up 5min
amrap 5min
10 alt instep stretch + rotation
10 twisted cross
5 barbell good mornings (unloaded bar)
b) conditioning 30min
"McGhee"
amrap 30min
5 deadlift 120/80
13 push ups
9 box jumps 60/50

compare to 30.07.2020

scale 80/55, kneeling push ups

a) warm up 5min
amrap 5min
10 dowel pass throught
10 dowel overhead lateral squat stretch
10 dowel overhead squats
b) strenght 10min
4 sets
4 overhead squats (climbing)
scale frontsquats
c) conditioning 20min
for time
21, 15, 9 reps
overhead squats 40/30
pull ups
12, 9, 6 reps
overhead squats 50/35
chest to bar pull ups
9, 6, 3 reps
overhead squats 60/45
bar muscle ups

a) movement prep
2 rounds
30"on/10"off
jumping jacks
hollow rocks
prisoner good mornings

b) skill kb high pulls

c) conditioning
emom 30min
1. 15/10cal row
2. 15 kb high pulls
3. 15 sit ups
4. 15/10cal bike
5. 15 box jumps

endurance
a) warm up 9min
amrap 4min
100m run
10 alt instep stretch + rotation
1min rest
amrap 4min
10/8cal bike
8 handwalk + push up
b) conditioning 32min
4 rounds
amrap 4min
400m run
max bike in remaining time
4min rest