WODs

a) movement prep
2 rounds
40"on/10"off
row
down ups
handwalk

b) strength
5 sets on every 2min
5 benchpress > 75%

c) conditioning
4 rounds
for total reps
amrap 4min
300/250m row
20 burpees over erg
300/250m row
max double unders
1min rest

scale single unders
250/200m, 15 burpees

a) movement prep
amrap 5min
10 alt step ups
10 samson stretch
5 handwalks

b) strength
5 sets on every 3min
6 backsquats > 76%

c) conditioning
amrap 15min
6 double db snatches 15/10
12 double db frontrack lunges 15/10
18 box jumps 60/50

scale 10/7,5

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

b) skill: single arm db hang power clean & jerk

c) conditioning
8 rounds
30"on/15"off
row
single arm db hang power clean & jerk
single arm db overhead lunges
box jump overs

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

b) skill: kb swing

c) conditioning
10 rounds
30"on/15"off
bike
burpee box jumps
kb swings
tuck sit on parallettes

ENDURANCE
a) movement prep
2 rounds
45"on/15"off
row
samson stretch
bike
hollow hold

b) conditioning
10 sets
for max reps
2min on/2min off
15/10cal row
max cal bike in remaining time

myleo
EINHEIZCHALLENGE
FINALE

a) movement prep
amrap 5min
20 jumping jacks
10 sumo squat stretch
5 handwalk + push ups
10 reverse snow angels

b) skill: pistol

c) conditioning
"Mary"
amrap 20min
5 handstand push ups
10 alt pistols
15 pull ups

compare to 07.08.2019

SWEATCLUB
a) movement prep
3 rounds
30 mountain climbers
10 arch rocks
10 side plank rotations/side
10 alt samson stretches

b) skill hand release push ups

c) conditioning
8 rounds
30"on/15"off
hand release push ups
jumping lunges
ring rows
sit ups

a) movement prep
amrap 5min
10 step ups
5 down ups
10 prisoner good mornings
5 hollow rocks

b) strength
emom 10min
1. 6 deadlifts >70%
2. 30sec l-sit hold on parallettes

c) conditioning
8 rounds
for time
8 double db power cleans 20/15
4 devils press 20/15
12 box jump overs 60/50