WODs

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

a) movement prep
amrap 5min
20 rope jumps
10 samson stretch
10 step ups

b) prehab
tabata
top of push up hold
bottom of push up hold

c) strength
4 sets
8 benchpress >70%
10 single arm kb bent over row/side

d) conditioning
8 rounds
for time
24 double unders
10 swings 32/24
10 weighted box step ups 60/50

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks/down ups
instep stretch + rotation/handwalk

b) skill: db sntatches

c) conditioning
6 rounds
45"on/15"off
bike
alt db snatches
burpee on plate
sit ups

a) movement prep
50"on/10"off
high knees
samson stretch
hip crossover

b) skill: knees to elbows

c) conditioning
emom 28min
10-15 hand release push ups
15-20 plate overhead lunges
15/10 ski
10-15 knees to elbows

ENDURANCE
a) movement prep
3 rounds
40"on/10"off
row 24/26/28s/m
instep stretch + rotation/handwalk/dynamic bridge

b) prehab
tabata
hollow hold
arch hold

c) conditioning
3 rounds
1000/800m row
60sec rest
500/400m row
30sec rest
250/200 row
2min rest

time cap 32min