WODs

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
down ups
twisted cross

b) skill: db push press

c) conditioning
emom 30
1. 15/10cal bike
2. 10-15 db push press
3. 10-15 knees to elbow
4. 6-10 burpee box jumps
5. rest

ENDURANCE
a) movement prep
both athletes run 400m
into
amrap 4min
10cal ski/patner does samson stretch

b) prehab
2 rounds
30"on/10"off
marching plank
arch hoid

c) conditioning
teams of two
10 rounds
for time and for max cal
400m run
max cal ski
*switch after each round

time cap 25min

a) movement prep
tabata
down ups
samson stretch

b) team conditioning
100/75cal row
100 power snatches 40/30
100 burpees over the bar
100 pull ups
100 overhead squats 40/30
100/75cal bike

a) movement prep
amrap 5min
15/10cal row
5 down ups

b) prehab
2 rounds
teams of two
30"on/15"off
top of handstand hold
barbell good mornings

c) strength
5 sets on every 3min
4 deadlifts >79%
max strict hspu

d) conditioning
amrap 12min
20/15cal row
10 single arm devils press 20/15

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

b) skill: row

c) conditioning
6 rounds
45"on/15"off
wall ball sit ups
db frontrack lunges
bench hop overs
row

a) movement prep
2 rounds
50"on/10"off
bike/ski
dynmaic bridge/twisted cross

b) prehab
2 rounds
30"on/10"off
top of dip hold
bottom of parallette hold

c) strength
emom 10min
1. 5-8 strict stationary dips
2. 30-45sec l-sit hold on paralettes

d) conditioning
emom 20min
1. 15/10cal ski
2. 15 sit ups
3. 15/10cal bike
4. 20 jumping lunges

a) movement prep
amrap 5min
down ups
emom 5 handwalk + push ups

b) skill: clean & jerk

c) strength
emom 8min
power clean + 2 push jerks (climbing)

d) conditioning
"Anna"
amrap 15min
12 burpees over the bar
8 power cleans 60/40
7 shoulder to overhead 60/40
5 muscle ups

compare to 12.08.2015

SWEATCLUB
a) movement prep
amrap 5min
burpees
emom 3 sumo squat stretch

b) skill: wall ball

c) conditioning
emom 24
1. 12-15 wall balls
2. 15/10cal ski
3. 10-15 box jump overs
4. 10 ring rows

a) movement prep
2 rounds
200m run
8 sumo squat stretch
4 handwalks

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

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

d) conditioning
4 rounds for time
400m run
10 db thruster 20/15
10 toes to bar