WODs

a) movement prep
2 rounds
45"on/15"off
inverted hamstring stretch
down dog & seal
barbell good mornings

b) strength
emom 10min
1. 3 deadlifts (climbing)
2. 30-40sec nose to wall handstand hold

c) conditioning
5 rounds
for time
10 handstand push ups
20 sumo deadlift high pulls 40/30
30 sit ups

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

b) skill: kb high pulls

c) conditioning
emom 30min
1. 15/10cal bike
2. 15 kb high pulls
3. 15 sit ups
4. 10-15 hand release push ups
5. 50 rope jumps

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

b) strength
5 sets on every 2min
5 benchpress > 75%

c) conditioning
4 rounds
for total reps
amrap 4min
300/250m row
20 burpees over erg
300/250m row
max double unders
1min rest

scale single unders
250/200m, 15 burpees

a) movement prep
amrap 5min
10 alt step ups
10 samson stretch
5 handwalks

b) strength
5 sets on every 3min
6 backsquats > 76%

c) conditioning
amrap 15min
6 double db snatches 15/10
12 double db frontrack lunges 15/10
18 box jumps 60/50

scale 10/7,5

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

b) skill: single arm db hang power clean & jerk

c) conditioning
8 rounds
30"on/15"off
row
single arm db hang power clean & jerk
single arm db overhead lunges
box jump overs

a) movement prep
tabata
jumping jacks
alt instep stretch + rotation

b) skill: kb swing

c) conditioning
10 rounds
30"on/15"off
bike
burpee box jumps
kb swings
tuck sit on parallettes

ENDURANCE
a) movement prep
2 rounds
45"on/15"off
row
samson stretch
bike
hollow hold

b) conditioning
10 sets
for max reps
2min on/2min off
15/10cal row
max cal bike in remaining time

myleo
EINHEIZCHALLENGE
FINALE

a) movement prep
amrap 5min
20 jumping jacks
10 sumo squat stretch
5 handwalk + push ups
10 reverse snow angels

b) skill: pistol

c) conditioning
"Mary"
amrap 20min
5 handstand push ups
10 alt pistols
15 pull ups

compare to 07.08.2019

SWEATCLUB
a) movement prep
3 rounds
30 mountain climbers
10 arch rocks
10 side plank rotations/side
10 alt samson stretches

b) skill hand release push ups

c) conditioning
8 rounds
30"on/15"off
hand release push ups
jumping lunges
ring rows
sit ups