WODs

a) movement prep
2 rounds
40"on/10"off
mountain climbers
sumo squat stretch

b) skill: db thruster

c) conditioning
6 rounds
45"on/15"off
wall climbs
db thruster
box jump overs
burpees

Endurance
a) warm up
45"on/15"off
row
instep stretch + rotation
ski
down dog & seal
bike
dynamic bridge
b) conditioning
2 sets
amrap 6min
1000m row
*max cal bike in remaining time
4min rest
amrap 6min
1000m row
*max cal ski in remaining time
4min rest

a) warm up
2 sets
in teams of two as a relay
45"on/15"off
bike
down ups
rope jumps
b) conditioning 35min
in teams of two
for time
80/60cal bike
into
6 rounds
20 power snatches 40/30
10 burpees over bar
60 double unders
into
80/60cal bike

scale 30/20, single unders (x2)

a) warm up 6min
2 sets
45"on/15"off
ski
alt single leg v-ups
sumo squat stretch
b) strength 15min
5 sets
5 backsquats (climbing)
c) conditioning 18min
3 rounds
amrap 3min
25/20cal ski
15 med ball cleans 20/14
max toes to bar
3min rest

a) warm up 5min
amrap 5min
step ups
down dog & seal
alt shoulder taps in push up position
b) strength 10min
emom 10min
power snatch + hang power snatch (climbing)
c) conditioning 16min
emom 16min
1. 45"farmers carry 32/24
2. 45"ghd sit ups
3. 45"wall climbs
4. 45"double db box step overs 60/50

a) warm up 6min
2 sets
45"on/15"off
row
handwalk + push ups
twisted cross
b) strength 14min
5 sets
5 benchpress (climbing)
30sec l-sit hold
2min rest
c) conditioning 18min
5 rounds
for time
20/15cal row
20 push ups
20 sit ups

a) warm up 5min
2 rounds
200m run
10 ring rows
10 squats
b) conditioning 25min
"Daniel"
for time
50 pull ups
400m run
21 thruster 4030
800m run
21 thruster 40/30
400m run
50 pull ups

compare to 25.07.2020