WODs

a) warm up 5min
amrap 5min
10 alt instep stretch + rotation
10 twisted cross
5 barbell good mornings (unloaded bar)
b) conditioning 30min
"McGhee"
amrap 30min
5 deadlift 120/80
13 push ups
9 box jumps 60/50

compare to 30.07.2020

scale 80/55, kneeling push ups

a) warm up 5min
amrap 5min
10 dowel pass throught
10 dowel overhead lateral squat stretch
10 dowel overhead squats
b) strenght 10min
4 sets
4 overhead squats (climbing)
scale frontsquats
c) conditioning 20min
for time
21, 15, 9 reps
overhead squats 40/30
pull ups
12, 9, 6 reps
overhead squats 50/35
chest to bar pull ups
9, 6, 3 reps
overhead squats 60/45
bar muscle ups

a) movement prep
2 rounds
30"on/10"off
jumping jacks
hollow rocks
prisoner good mornings

b) skill kb high pulls

c) conditioning
emom 30min
1. 15/10cal row
2. 15 kb high pulls
3. 15 sit ups
4. 15/10cal bike
5. 15 box jumps

endurance
a) warm up 9min
amrap 4min
100m run
10 alt instep stretch + rotation
1min rest
amrap 4min
10/8cal bike
8 handwalk + push up
b) conditioning 32min
4 rounds
amrap 4min
400m run
max bike in remaining time
4min rest

a) warm up 6min
2 sets
45"on/15"off
ski
instep stretch + rotation
handwalk + push ups
b) conditioning 30min
teams of two
for time
2000/1600m ski
100 ball slams 20/15
100 push ups
1000/800m ski
50 ball slams 20/15
25 push ups

scale kneeling push ups, 15/10

a) warm up 6min
3 rounds
teams of two
8 wall squats
4 down ups
partner holds the bottom of squat
b) strenght 16min
work up to a heavy 2 rep backsquat
c) conditioning 15min
27, 21, 15, 9 reps for time
thrusters 40/30
burpes over the bar

a) warm up 5min
amrap 5min
30 rope jumps
5 down dog & seal
5 barbell good mornings (unloaded bar)
b) strenght 12min
work up to a heavy power snatch
c) conditioning 14min
amrap 14min
28 double unders
18 sit ups
8 hang power snatch 40/30

scale single unders (x2), 30/20