WODs

a) warm up 6min
amrap 6min
10/8cal bike
10 alt instep stretch+ rotation
5 barbell good mornings (unloaded bar)
b) deadlift 15min
6 sets
4 reps >87% "
c) conditioning 16min
Event 8 (Master)
amrap 7min
10/8cal bike
10 burpee box jump-overs 60/50
2min rest
Event 5 (Individuel)
modified
amrap 7min
4 stict pull ups
500/400m skierg
100m slamball carry

a) warm up 5min
3 rounds
50 single unders
10 down ups
b) bench press 14min
5 sets
5 reps >75%""
d) conditioning 12min
amrap 12min
10-20-30-40-50-60-etc
2-4-6-8-10-12-etc
double unders
single arm devils press 25/15

scale single unders (x2), 15/10

a) warm up 5min
line drills
b) conditioning 25-30min
a) “Harper”
amrap 23min
9 chest to bar pull ups
15 power cleans 60/40
21 squats
400m run with plate 20/15
 
compare to 12.09.2018

scsle pull ups, jumping pull ups, 40/30, 10/5

a) warm up 8min
emom 8min
1. 45"ski
2. 45" sumo squat stretch
3. 45" bike
4. 45"bottom of squat hold
b) backsquat 16min
6 sets
4 reps >83%
c) conditioning 12min
3 rounds
for total reps
1min ski (cal)
1min burpees
1min bike (cal)
1min rest

a) warm up 8min
2 sets
45"on/15"off
row
handwalk + push ups
scapula pull ups/scapula ring rows
nose to wall handstand hold
b) gymnastic strength 14min
for quality
1-10 reps strict hspu
10-12 reps strict pull ups
scale elevated hspu, box supported hspu, pike push ups, banded strict pull ups, neg pull ups, ring rows
c) conditioning 12min
amrap 12min
7 double db push press 22,5/15
7 toes to bar
14/9cal row

scale 15/10, leg raises

a) warm up 5min
2 rounds
10 alt step ups
10 alt instep stretch + rotation
5 barbell good morinings (unloaded bar)
10 hollow rocks
b) deadlift 15min
6 sets
4 reps >81%
c) conditioning 14min
5 rounds
for time
12 sumo deadlift high pulls 40/30
24 sit ups
12 box jump overs 60/50