WODs

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

b) skill: row

c) conditioning
5 rounds
60"on/30"off
bike
goblet lunges
row
burpees

ENDURANCE
a) movement prep
teams of two
6 rounds
40"on/10"off
ski/row/bike
instep stretch + rotation

b) prehab
2 rounds
30"on/10"off
marching plank
reverse snow angels

c) conditioning
teams of two
5 rounds
3min ski
2min row
1min bike
3min rest

rx male
ski 2:10/500m
row 2:00/500m
bike 75rpm

rx female
ski 2:20/500m
row 2:10/500m
bike 65rpm

scaled male
ski 2:20/500m
row 2:10/500m
bike 70rpm

scaled female
ski 2:30/500m
row 2:20/500m
bike 55rpm

a) movement prep
tabata
jumping jacks
sumo squat stretch

b) prehab
teams of two
tabata
hollow hang
top of push up hold

c) conditioning
teams of two
for time
400m run
5 rounds
20 sumo deadlift high pulls 40/30
40 push ups
800m run
5 rounds
20 thrusters 40/30
40 toes to bar
400m run

time cap 35min

a) movement prep
2 rounds
50"on/10"off
row
handwalk + push ups

b) prehab
2 rounds
30"on/10"off
hollow hold
reverse plank hold

c) strength
emom 8min
2 power cleans (climbing)

d) conditioning
amrap 20min
500/400m row
10 hspu
10 power cleans 60/40

scaled seated db shoulder press

SWEATCLUB
a) movement prep
tabata
jumping jacks
sumo squat stretch

b) skill: wall ball

c) conditioning
6 rounds
45"on/15"off
wall balls
bike
push ups
box jumps

a) movement prep
2 rounds
50"on/10"off
ski/bike
instep stretch + rotation

b) skill: turkish get ups

c) strength
4 sets on every 3min
4 alt kb turkish get ups
16 kb russian twist

c) conditioning
emom 16min
1. 15/10cal ski
2. 8 kb hang power snatches 24/16
3. 15/10cal bike
4. 16 sit ups

a) movement prep
amrap 5min
200m run
10 samson stretch
10 squats

b) skill: pull up

c) conditioning
"Badger"
3 rounds for time
30 squat cleans 40/30
30 pull ups
800m run

compare to 24.05.2019

time cap 28min

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

b) skill: db snatch

c) conditioning
emom 25min
1. 12 alt db snatches
2. 15/10cal ski
3. 15 sit ups
4. 15/10cal row
5. rest

a) movement prep
2 rounds
50"on/10"off
rope jumps
handwalk + push up

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

c) strength
5 sets on every 2:00min
4 shoulder press >78%
8 double db bent over row

d) conditioning
8 rounds
for time
8 db push press 20/15
8 toes to bar
36 double unders

time cap 16min