WODs

a) movement prep
amrap 5min
20 jumping jacks
10 sumo squat stretch
10 ring rows
5 handwalk + push ups

b) strength
GAMES WEEK - EVENT 2
1rm frontsquat

c) conditioining
GAMES WEEK - EVENT 1
FRIENDLY FRAN
3 rounds
21 thrusters 40/30
21 pull ups

scaled 30/20, ring rows

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
skipping
sumo squat stretch
reverse snow angels

b) skill: db thruster

c) conditioning
emom 30min
1. 15/10cal bike
2. 15 db thruster
3. 10-15 ring rows
4. 20-25 sit ups
5. rest

a) movement prep
2 rounds
40"on/10"off
rope jumps
handwalk + push ups
hollow rocks

b) emom 10min
1. 1-2 rope climb
2. 30sec kb flutterkicks

c) conditioning
10 rounds
for time
10 swings 24/16
6 toes to bar
*every 2min 30 double unders

a) movement prep
2 rounds
50"on/10"off
row
samson stretch
handwalk + push ups
barbell good mornings

b) conditioning
GAMES WEEK - EVENT 3
DAMN DIANE
3 rounds
15 deadlifts 100/70
15 strict handstand push ups

scaled 60/40, hand release push ups

into

EVENT 4
1000m row

SWEATCLUB
a) movement prep
2 rounds
45"on/15"off
alt instep stretch + rotation
prisoner good mornings

b) skill: db deadlifts

c) conditioning
8 rounds
30"on/15"off
db deadlift burpee
db box step overs
db push ups
row

a) movement preop
45"on/15"off
ski
down dog & seal
bike
step ups

b) emom 10min
1. 10 db floor press
2. 10 db renegade row

c) conditioning
amrap 8min
20/15cal ski
10 double db snatches 20/15

2min rest

amrap 8min
20/15cal bike
10 db box step overs

a) movement prep
amrap 5min
100m run
10 sumo squat stretch
5 down ups

b) conditioning
GAMES WEEK - EVENT 5
NASTY NANCY
5 rounds
400m run
15 overhead squats 40/30
15 bar facing burpees

scaled 20/15

into

EVENT 6
max handstand hold

scaled nose to wall handstand hold

SWEATCLUB
a) movement prep
amrap 5min
5 down ups
10 sumo squat stretch
10 dowel pass through

b) skill: db overhead lunges

c) conditioning
8 rounds
30"on/15"off
wall climb
db overhead lunges
ski
burpees over db

a) movement prep
tabata
jumping jacks
samson stretch

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

c) conditioning
emom 30min
1. 15/10cal ski
2. 12 db single arm hang power clean & jerk
3. 12 db single arm overhead lunges
4. 50 rope jumps
5. 6-8 single arm devils press
6. rest

ENDURANCE
a) movement prep
45"on/15"off
row
samson stretch
ski
instep stretch + rotation
bike
handwalk

b) conditioning
3 sets
for max cal
3min row
30sec rest
2min ski
30sec rest
1min bike
2min rest

*Start rowing at about 70%. Increase to 80% with the ski and go as hard as you can for a minute on the bike. Here you work at 90% of your capacity.