WODs

a) movement prep
2 rounds
50"on/10"off
down ups
sumo squat stretch/handwalk + push up

b) skill: kb high pulls

c) conditioning
8 rounds
30"on/10"off
kb high pulls
knee raises/toes to bar
hand release push ups
goblet squats

a) movement prep
tabata
down ups
samson stretch

b) tabata
hollow hold
arch hold

c) team conditioning
in teams of two as a relay
for max reps
amrap 10min
10 plate ground to overhead 15/10
5 burpees on plate
2min rest
amrap 10min
10 alt plate overhead lunges 15/10
5 pull ups
2min rest
amrap 10min
2 wall climbs
6 box jumps 60/50

a) movement prep
amrap 5min
10 step ups
8 ring rows
4 handwalks + push ups

b) prehab
2 rounds
30"on/10"off
barbell overhead hold
hollow hang

c) strength
5 sets
4 shoulder press >80%
max strict pull ups

d) conditioning
6 rounds
6 db push press 20/15
6 db devils press 20/15
12 db box step overs 60/50

time cap 15min

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
mountain climbers
samson stretch/handwalks

b) skill: row

c) conditioning
emom 30min
1. 10-15 wall balls sit ups
2. 15/10cal row
3. 5-10 burpees over parallette
4. 12-16 plate overheaad lunges
5. rest

a) movement prep
amrap 5min
5 down ups
10 sumo squat stretch
5 handwalks
10 dynamic bridge

b) skill power clean/hang squat clean

c) emom 10min
complex power clean + hang squat clean + frontsquat (climbing)

d) conditioning
for time
30 toes to bar
15 power cleans 60/45
25 toes toes bar
15 frontsquats 60/45
20 toes to bar
15 squat cleans 60/45

scale 40/30, knee raises

a) movement prep
2 rounds
40"on/10"off
step ups
handwalk + push ups

b) prehab
2 rounds
30"on/10"off
barbell overhead hold
barbell good morinings

c) conditioning
"Jack"
amrap 20min
10 push press 50/35
10 swings 24/16
10 box jumps 60/50

compare to 04.08.2017

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

b) skill: db snatches

c) conditioning
6 rounds
45"on/15"off
bike
alt db snatches
db box step overs
sit ups

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

b) prehab
2 rounds
30"on/10"off
wall squats
nose to wall handstand hold

c) strength
work up to a heavy 3rm overhead squat
within 15min

scale frontsquat

d) conditioning
amrap 14min
15/10cal row
10 wall balls 20/14
5 handstand push ups

rx+ 30/20, strict hspu
scale 14/10, hand release push ups