WODs

a) movement prep
50"on/10"off
ski
down dog & seal
bike
dynamic bridge

b) strength
emom 10min
1. 4-6 strict pull ups
2. 4-6 strict stationary dips

scale: neg pull ups, banded pull ups, bench dips

c) conditioning
3 sets
for max reps
amrap 4min
25/20cal ski
20 ball slams 20/15
max bike
2min rest

scale 20/15cal, 15/10

a) movement prep
2 rounds
50"on/10"off
row
sumo squat stretch

b) strength
5 sets on every 2min
3 backsquats > 83%

c) conditioning
50/35cal row
25 goblet squats
25 toes to bar
50 swings
25 toes to bar
25 goblet squats
50/35cal row

SWEATCLUB
a) movement prep
2 rounds
45"on/15"off
instep stretch + rotation
alt bird dog

b) skill: kb swings

c) conditioning
emom 30min
1. 15/10cal row
2. 10-15 goblet squats
3. 10-15 knee raises/toes to bar
4. 10-15 swings
5. rest

a) movement prep
2 rounds
40"on/10"off
rope jumps
handwalk + push ups
hollow hold

b) strength
4 sets
6 bench press (climbing)
30sec l-sit hold on parallettes

c) conditioning
amrap 12min
30 double unders
10 push jerks 50/35
5 bar muscle ups

scale jumping bar muscle ups, pull ups

a) movement prep
amrap 5min
200m run
5 down ups
10 sumo squat stretch

b) conditioning
"Helton"
3 rounds
800m run
30 db squat cleans 22,5/15
30 burpees

compare to 06.06.2019

SWEATCLUB
a) movement prep
amrap 4min
20 mountain climbers
5 down ups
5 sumo squat stretch

b) skill: db hang squat clean

c) conditioning
8 rounds
30"on/15"off
db hang squat cleans
burpees
ski
bench hop overs

a) movement prep
tabata
jumping jacks
down ups

b) skill: row

c) conditioning
emom 30min
1. 12/10 bike
2. 20 sit ups
3. 15 kb high pulls
4. 10 burpees
5. 12/10cal row
6. rest

a) movement prep
tabata
jumping jacks
elbow instep stretch + rotation

b) conditioning
teams of two
for time
800m run
10 rounds
10 pull ups
20 push ups
30 sit ups
800m run