WODs

a) movement prep
2 rounds
20"on/10"off
jumping jacks
samson stretch
handwalk

b) prehab
2 rounds
30"on/10"off
marching plank
reverse snow angels

c) conditioning
in teams of two
for time
140cal bike
100 alt db snatches 25/15
80 db step overs 60/50
100 alt db snatches 25/15
140cal ski

time cap 30min

male/female 120
female/female 100

a) movement prep
amrap 6min
200m run
10 sumo squat stretch
10 lat stretch

b) prehab
2 rounds
30"on/10"off
hollow hang
top of push up hold

c) conditioning
"Daniel"
for time
50 pull ups
400m run
21 thruster 40/30
800m run
21 thruster 40/30
400m run
50 pull ups

compare to 14.08.2019

time cap 30min

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
down ups
handwalk + push up

b) skill: db push press

c) conditioning
6 rounds
45"on/15"off
ski
db push press
box jumps
burpee on plate

a) movement prep
2 rounds
40"on/10"off
rope jumps
inverted hamstring stretch

b) prehab
3 rounds
30"on/10"off
side plank hold/side
hollow hold
reverse plank hold

c) strength
5 sets on every 2min
5 sumo deadlift >78%

d) conditioning
for time
6 rounds
40 double unders
8 double db burpee deadlift 22,5/15

time cap 15min

a) movement prep
teams of two
2 rounds
45"on/15"off
bike
handwalk + push ups

b) prehab
2 rounds
30"on/15"off
nose to wall handstand hold
hollow hang

c) strength
10-1 strict hspu
1-10 strict pull ups

d) conditioning
3 rounds for total reps
amrap 3min
20 ball slams 20/15
20 sit ups
max cal bike
3min rest

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks

sumo squat stretch
b) skill: row

c) conditioning
emom 25min
1. 15 wall balls
2. 15 sit ups
3. 15/10cal row
4. 15 parallette hops

rx+ 20, 20/10
scaled 10,10/8

a) movement prep
amrap 5min
15/10cal row
8 sumo squat stretch
4 alt step ups

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

c) strength
3 sets on every 3min
8 frontsquats >70%

d) conditioning
amrap 18min
21cal row
15 wall balls
9 box jumps

a) movement prep
tabata
down ups
down dog & seal

b) skill: power snatches

c) strength
emom 10min
2 power snatches (climbing)

d) conditioning
6 rounds
for time
6 power snatches 40/30
9 toes to bar
12 burpees over the bar

time cap 16min

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
jumping jacks
instep stretch + rotation

b) skill: kettlebell swing

c) conditioning
6 rounds
45"on/15"off
wall ball sit ups
kettlebell swings
box jump overs
push ups