WODs

a) movement prep
2 rounds
teams of two
50"on/10"off
bike
alt inverted hamstring stretch/handwalk + push up

b) prehab
2 rounds
teams of two
30"on/15"off
barbell overhead hold
hollow hang

c) conditioning
"Leo B-Day Team WOD"
for time
teams of two
buy in 43cal bike each
into
22 rounds
8 power cleans 60/40
7 push jerks 60/40
7 chest to bar pull ups

time cap 30min

a) movement prep
teams of tzwo
2 rounds
50"/10"off
ski
handwalk + push up/dynamic bridge

b) prehab
2 rounds
40"on/10"off
top of push up hold
reverse snow angels

c) strength
4 sets on every 3:30min
6 bench press >75%
1-2 rope climbs

rx+ 1 pegboard attempt

d) conditioning
3 rounds for total reps
amrap 3min
25/20cal ski
15 toes to bar
max ball slams 20/15
3min rest

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
mountain climbers
sumo squat stretch

b) skill: db thruster

c) conditioning
6 rounds
45"on/15"off
wall climbs
db thruster
box jump overs
burpees

a) movement prep
2 rounds
200m run
10 step ups
5 sumo squat stretch

b) prehab
2 rounds
40"on/10"
wall squats
hollow rocks

c) conditioning
""Kelly""
5 rounds
for time
400m run
30 box jumps 60/50
30 wall balls 20/14

compare to 10.05.2019

a) movement prep
2 rounds
40"on/10"off
rope jumps
instep stretch + rotation

b) skill power snatch + overhead squat

c) strength
emom 12min
1.-4. 3 power snatches + 1 overhead squat (climbing)
5.-8. 2 power snatches + 1 overhead squat (climbing)
9.-12. 1 power snatch + 1 overhead squat (climbing)

d) conditioning
amrap 12min
20 alt db snatches 25/15
20 sit ups
40 double unders

scaled 15/10, single unders (x2)

SWEATCLUB
a) movement prep
2 rounds
teams of two
40"on/10"off
row
samson stretch/handwalk

b) skill: kb swing

c) conditioning
emom 25min
1. 15/10cal bike
2. 15 kb swings
3. 10-14 kb goblet lunges
4. 15/10cal row
5. rest

a) movement prep
amrap 5min
10/8cal row
8 ring rows
4 handwalk + push ups

b) prehab
2 rounds
30"on/10"off
barbell overhead hold
hollow hang

c) strength
build up to a 3rm push press within 12min

d) conditioning
5 rounds
for time
20/15cal row
15 pull ups
10 handstand push ups

rx+ chest to bar pull ups, strict handstand push ups
scaled jumping pull ups/ring rows, box supported handstand push ups, hand release push ups

a) movement prep
tabata
down ups
sumo squat stretch

b) prehab
2 rounds
30"on/10"off
db bottom of squat hold
hollow hold

c) strength
5 sets on every 3min
6 backsquats >75%
max strict toes to bar

d) conditioning
amrap 12min
3,6,9,12,15,18 etc reps
for time
db hang squat cleans 20/15
burpees over the db`s

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

b) skill: double db power dleans

c) conditioning
8 rounds
30"on/15"off
ski
double db power cleans
sit ups
parallettes hop overs