WODs

a) warm up 5min
line drills
b) gymnastic skill 10min
rope climb/ peg board
c) conditioning 20min
modified event 10 (Individual)
for time
30 toes to bar
1km run
30 toes to bar
1km run
30 toes to bar

scale leg raises, knee raises

a) warm up 6min
amrap 6min
10/8cal bike
10 alt instep stretch+ rotation
5 barbell good mornings (unloaded bar)
b) deadlift 15min
6 sets
4 reps >87% "
c) conditioning 16min
Event 8 (Master)
amrap 7min
10/8cal bike
10 burpee box jump-overs 60/50
2min rest
Event 5 (Individuel)
modified
amrap 7min
4 stict pull ups
500/400m skierg
100m slamball carry

a) warm up 5min
3 rounds
50 single unders
10 down ups
b) bench press 14min
5 sets
5 reps >75%""
d) conditioning 12min
amrap 12min
10-20-30-40-50-60-etc
2-4-6-8-10-12-etc
double unders
single arm devils press 25/15

scale single unders (x2), 15/10

a) warm up 5min
line drills
b) conditioning 25-30min
a) “Harper”
amrap 23min
9 chest to bar pull ups
15 power cleans 60/40
21 squats
400m run with plate 20/15
 
compare to 12.09.2018

scsle pull ups, jumping pull ups, 40/30, 10/5

a) warm up 8min
emom 8min
1. 45"ski
2. 45" sumo squat stretch
3. 45" bike
4. 45"bottom of squat hold
b) backsquat 16min
6 sets
4 reps >83%
c) conditioning 12min
3 rounds
for total reps
1min ski (cal)
1min burpees
1min bike (cal)
1min rest

a) warm up 8min
2 sets
45"on/15"off
row
handwalk + push ups
scapula pull ups/scapula ring rows
nose to wall handstand hold
b) gymnastic strength 14min
for quality
1-10 reps strict hspu
10-12 reps strict pull ups
scale elevated hspu, box supported hspu, pike push ups, banded strict pull ups, neg pull ups, ring rows
c) conditioning 12min
amrap 12min
7 double db push press 22,5/15
7 toes to bar
14/9cal row

scale 15/10, leg raises