WODs

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

a) movement prep
3 rounds
30"on/15"off
samson stretch
lateral squat stretch
hollow rocks

b) strength
build up to a heavy complex
frontsquat + frontrack lunge within 12min

c) conditioning
10 rounds
for time
8 ball slams 20/15
10 slam ball lunges 20/15

scale 15/10

a) movement prep
2 rounds
45"on/15"off
row
instep stretch + rotation
hollow hold

b) strengt
build up to a heavy power clean & jerk within 10min

c) conditioning
for time
80/60cal row
60 burpees over bar
40 toes to bar
20 hspu
10 clean & jerks 70/50

scale knee raises, hand release push ups, 40/30

SWEATCLUB
a) movement prep
amrap 4min
5 handwalk + push ups
10 hollow rocks/10sec hollow hold
10 alt twisted cross

b) skill row

c) conditioning
emom 30min
1. 15/10cal row
2. 10 hand release push ups
3. 10-15 knee raises
4. 12-16 single arm db hang power clean & jerks
5. rest

a) movement prep
amrap 5min
5 down ups
10 twisted cross
5 reverse snow angels
10 sumo squat stretch

b) conditioning
"Cindy"
amrap 20min
5 pull ups
10 push ups
15 squats

compare to 29.04.2019

c) midline
3 sets
10 v-ups
10 tuck ups
10 hollow rocks
10sec hollow hold
60sec rest