WODs

myleo
EINHEIZCHALLENGE
FINALE

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