WODs

a) movement prep
2 rounds
45"on/15"off
rope jumps
calf stretch
sumo squat stretch

b) strength
4 sets on every 3min
8 backsquats > 72% heavy

c) conditioning
6 rounds
for time
12 alt db snatches 25/15
24 sit ups
36 double unders

rx+ 30/20, GHD sit ups
scale 15/10, single unders (x2)

SWEATCLUB
a) movement prep
2 rounds
30"on/15"off
down ups
prisoner good mornings
hollow hold

b) skill db snatches

c) conditioning
8 rounds
30"on/15"off
db snatches
sit ups
db frontsquats
burpees over parallettes

a) movement prep
400m run
into
2 rounds
10 down ups
10 samson stretch

b) conditioning
6 sets
20/15cal bike
15 burpees
200m run
20/15cal ski
90" rest

a) movement prep
2 rounds
45"on/15"off
row/bike
down ups
bike/row
instep stretch + rotation

b) conditioning
teams of two
for time
100/75cal row
100 single arm db devils press 25/15
into
100/75cal bike
100 db step overs 60/50

a) movement prep
tabata
down ups
samson stretch

b) strength
amrap 10min
max turkish get ups

c) conditioning
4 rounds
for total reps
amrap 2:30min
25/20cal ski
10 goblet squats 24/16
max swings 24/16
2:30min rest

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
handwalk + push ups
reverse snow angels
twisted cross

b) skill kb swing

c) conditioning
emom 30min
1. 15/10cal bike
2. 15 kb swings
3. 10-15 push ups
4. 15/10cal ski
5. rest

a) movement prep
2 rounds
40"on/15"off
rope jumps
prisoner good mornings
alt twisted cross

b) conditioning
"Bradshaw"
for time
10 rounds
3 handstand push ups
6 deadlifts 100/70
12 pull ups
24 double unders

a) movement prep
2 rounds
45"on/10"off
step ups
down dog & seal
med ball bottom of squat hold

b) strength
6 sets on every 2min
4 frontsquats > 72% moderate

c) conditioning
5 rounds
for time
15 wall balls 20/14
15 box jump overs 60/50
30 sit ups

SWEATCLUB
a) movement prep
amrap 5min
30 mountain climbers
10 arch rocks
10 sumo squat stretch
10 hollow rocks

b) skill wall balls

c) conditioning
10 rounds
30"on/10"off
wall balls
box jump overs
row
kb russian twist