WODs

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

b) skill
bar muscle up

c) conditioning
for time
60/40cal row
into
6 rounds
10 db devils press 20/15
3 bar muscle ups
into
60/40cal row

scaled jumping bar muscle ups, chest to bar pull ups (x2), pull ups (x2), jumping chest to bar pull ups (x2)

SWEATCLUB
a) movement prep
amrap 5min
30 jumping jacks
10 prisoner good mornings
5 handwalk + push ups

b) skill single arm db devils press

c) conditioning
emom 30min
1. 15/10cal row
2. 8-10 single arm db devils press
3. 10-15 knee raises
4. 10-15 box jump overs
5. rest

a) movement prep
amrap 5min
30 jumping jacks
10 prisoner good morings
10 lateral squat stretch

b) strength
5 sets on every 3min
5 frontsquats > 78% heavy

c) conditioning
amrap 10min
4 power cleans 50/35
4 frontsquats 50/35
4 push press 50/35
*each round increase one more rep

a) movement prep
tabata
down ups
instep stretch + rotation

b) conditioning
"Hansen"
for time
5 rounds
30 swings 32/24
30 burpees
30 sit ups

rx+ ghdsu´s
scaled 24/16

compare to 12.11.2018

a) movement prep
2 rounds
40"on/10"off
down ups
handwalk
dynamic bridge

b) skill kb swing

c) conditioning
8 rounds
30"on/15"off
bike
swings
burpees
sit ups

a) movement prep
tabata
down ups
samson stretch

b) skill double db power cleans

c) conditioning
emom 30min
1. 10-12 double db power cleans
2. 8-10 double db burpee deadlifts
3. 10-12 double db thruster
4. 10 double db box step ups
5. rest

ENDURANCE
a) movement prep
amrap 6min
100m run
10 instep stretch + rotations
100m run
5 handwalks

b) conditioning
6 sets
200m run
15cal bike
200m run
15cal row
2min rest
*start around 60% an try to get faster in every set

a) movement prep
tabata
down ups
instep stretch + rotation

b) conditioning
buy in 100/75cal bike
8 rounds
4 power snatches 40/30
4 burpees over the bar
4 toes to bar
into
4 rounds
8 power snatches 40/30
8 burpees over the bar
8 toes to bar
2 rounds
16 power snatches 40/30
16 burpees over the bar
16 toes to bar
into
1 round
32 power snatches 40/30
32 burpees over the bar
32 toes to bar

rx+ 50/35
scaled 30/20, knee raises

a) movement prep
amrap 5min
5 handwalks + push ups
10 step ups
30 hollow position flutterkicks

b) strength
4 sets on every 3min
5 shoulder press > 72% moderate
8-10 kb rows/side

c) conditioning
amrap 14min
14 kb single arm push press 24/16
14 pull ups
14 box jumps 60/50

scaled 20/12, jumping pull ups, ring rows

SWEATCLUB
a) movement prep
2 rounds
30"on/15"off
bike
step ups
handwalk + push ups

b) skill kb push press

c) conditioning
8 rounds
30"on/15"off
bike
kb push press
box jump overs
kb swings