WODs

a) movement prep
amrap 5min
20 jumping jacks
10 sumo squat stretch
5 handwalk + push ups
10 reverse snow angels

b) skill: pistol

c) conditioning
"Mary"
amrap 20min
5 handstand push ups
10 alt pistols
15 pull ups

compare to 07.08.2019

SWEATCLUB
a) movement prep
3 rounds
30 mountain climbers
10 arch rocks
10 side plank rotations/side
10 alt samson stretches

b) skill hand release push ups

c) conditioning
8 rounds
30"on/15"off
hand release push ups
jumping lunges
ring rows
sit ups

a) movement prep
amrap 5min
10 step ups
5 down ups
10 prisoner good mornings
5 hollow rocks

b) strength
emom 10min
1. 6 deadlifts >70%
2. 30sec l-sit hold on parallettes

c) conditioning
8 rounds
for time
8 double db power cleans 20/15
4 devils press 20/15
12 box jump overs 60/50

a) movement prep
45"on/15"off
bike/ski
samson stretch
ski/bike
handwalk

b) strength
4 sets on every 2min
4 shoulder press (climbing)
*start >70%

c) conditioning
4 sets for max reps
amrap 4min
20/15cal bike
50 double unders
10 swings 32/24
in remaining time max cal ski
2min rest

scale single unders (x2), 24/16, 15/10

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
skippings
handwalks + push press
reverse snow angels

b) skill double unders

c) conditioning
emom 30min
1. 15/10cal bike
2. 15 box jump overs
3. 15/10cal ski
4. 50 rope jumps
5. 12-15 db push press

a) movement prep
amrap 5min
12/8cal row
10 sumo squat stretch
10 hollow rocks

b) strength
5 sets on every 2min
4 frontsquats > 80%

c) conditioning
5 rounds
for time
21cal row
15 wall balls
9 toes to bar

a) movement prep
2 rounds
40"on/10"off
down ups
samson stretch
pass through with dowel

b) strength
build up to a heavy complex power snatch + hang power snatch within 12min

c) conditioning
amrap 12min
12 hang power snatch 40/30
12 burpees over the bar

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

b) skill double db snatches

c) conditioning
8 rounds
30"on/15"off
double db snatches
burpees over the db´s
row
knee raises

a) movement prep
tabata
jumping jacks
samson stretch

b) skill ski

c) conditioning
10 rounds
30"on/10"off
ski
plate ground to overhead
bench hop overs
plank hold

ENDURANCE
aI movement prep
45"on/15"off
ski/row
samson stretch
ski/row
instep stretch + rotation
ski/row
hollow hold

b) conditioning
teams of two
for time
1000m row
200m ski
800m row
400m ski
600m row
600m ski
400m row
800m ski
200m row
1000m ski

pace @2000m