WODs

a) movement prep
45"on/15"off
bike/ski
samson stretch
ski/bike
handwalk

b) strength
4 sets on every 2min
4 shoulder press (climbing)
*start >70%

c) conditioning
4 sets for max reps
amrap 4min
20/15cal bike
50 double unders
10 swings 32/24
in remaining time max cal ski
2min rest

scale single unders (x2), 24/16, 15/10

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
skippings
handwalks + push press
reverse snow angels

b) skill double unders

c) conditioning
emom 30min
1. 15/10cal bike
2. 15 box jump overs
3. 15/10cal ski
4. 50 rope jumps
5. 12-15 db push press

a) movement prep
amrap 5min
12/8cal row
10 sumo squat stretch
10 hollow rocks

b) strength
5 sets on every 2min
4 frontsquats > 80%

c) conditioning
5 rounds
for time
21cal row
15 wall balls
9 toes to bar

a) movement prep
2 rounds
40"on/10"off
down ups
samson stretch
pass through with dowel

b) strength
build up to a heavy complex power snatch + hang power snatch within 12min

c) conditioning
amrap 12min
12 hang power snatch 40/30
12 burpees over the bar

SWEATCLUB
a) movement prep
2 rounds
45"on/15"off
down ups
prisoner good mornings
hollow hold

b) skill double db snatches

c) conditioning
8 rounds
30"on/15"off
double db snatches
burpees over the db´s
row
knee raises

a) movement prep
tabata
jumping jacks
samson stretch

b) skill ski

c) conditioning
10 rounds
30"on/10"off
ski
plate ground to overhead
bench hop overs
plank hold

ENDURANCE
aI movement prep
45"on/15"off
ski/row
samson stretch
ski/row
instep stretch + rotation
ski/row
hollow hold

b) conditioning
teams of two
for time
1000m row
200m ski
800m row
400m ski
600m row
600m ski
400m row
800m ski
200m row
1000m ski

pace @2000m

a) movement prep
tabata
jumping jacks
samson stretch

b) GAMES WEEK
EVENT 7
"AWFUL ANNIE"
teams of two
for time
100 double unders
100 sit ups
50 power cleans 50/35
80 double unders
80 sit ups
40 power cleans 50/35
60 double unders
60 sit ups
30 power cleans 50/35
40 double unders
40 sit ups
20 power cleans 50/35
20 double unders
20 sit ups
10 power cleans 50/35

a) movement prep
amrap 5min
20 jumping jacks
10 sumo squat stretch
10 ring rows
5 handwalk + push ups

b) strength
GAMES WEEK - EVENT 2
1rm frontsquat

c) conditioining
GAMES WEEK - EVENT 1
FRIENDLY FRAN
3 rounds
21 thrusters 40/30
21 pull ups

scaled 30/20, ring rows

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
skipping
sumo squat stretch
reverse snow angels

b) skill: db thruster

c) conditioning
emom 30min
1. 15/10cal bike
2. 15 db thruster
3. 10-15 ring rows
4. 20-25 sit ups
5. rest