WODs

a) movement prep
2 rounds
50"on/10"off
row
sumo squat stretch/dynamic bridge

b) prehab
2 rounds
30"on/10"off
wall squats
nose to wall handstand hold

c) strength
work up to a heavy 3rm overhead squat
within 15min

scale frontsquat

d) conditioning
amrap 14min
15/10cal row
10 wall balls 20/14
5 handstand push ups

rx+ 30/20, strict hspu
scale 14/10, hand release push ups

a) movement prep
dynamich warm up

b) prehab
2 rounds
30"on/10"off
barbell good mornings
side plank hold/side

c) strength
emom 10min
1. 5 deadlift (climbing)
2. 8-10 seated single arm db press/side

d) conditioning
5 rounds
for time
200m run
6 burpee pull ups
12 alt db snatches 25/15

rx+ 30/20
scale 15/10, burpee jumping pull ups

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks
alt lateral squat stretch/sumo squat stretch

b) skill: wall ball

c) conditioning
8 rounds
30"on/10"off
wall balls
bike
kb russian twist
bench hop overs
knees to elbows

a) movement prep
tabata
step ups
samson stretch

b) skill: ski

c) conditioning
emom 30min
1. 15/10cal ski
2. 8-10 db burpees
3. 15/10cal row
4: 8-10 db box step overs
5. rest

a) movement prep
2 rounds
teams of two
50"on/10"off
bike
alt inverted hamstring stretch/handwalk + push up

b) prehab
2 rounds
teams of two
30"on/15"off
barbell overhead hold
hollow hang

c) conditioning
"Leo B-Day Team WOD"
for time
teams of two
buy in 43cal bike each
into
22 rounds
8 power cleans 60/40
7 push jerks 60/40
7 chest to bar pull ups

time cap 30min

a) movement prep
teams of tzwo
2 rounds
50"/10"off
ski
handwalk + push up/dynamic bridge

b) prehab
2 rounds
40"on/10"off
top of push up hold
reverse snow angels

c) strength
4 sets on every 3:30min
6 bench press >75%
1-2 rope climbs

rx+ 1 pegboard attempt

d) conditioning
3 rounds for total reps
amrap 3min
25/20cal ski
15 toes to bar
max ball slams 20/15
3min rest

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
mountain climbers
sumo squat stretch

b) skill: db thruster

c) conditioning
6 rounds
45"on/15"off
wall climbs
db thruster
box jump overs
burpees

a) movement prep
2 rounds
200m run
10 step ups
5 sumo squat stretch

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

c) conditioning
""Kelly""
5 rounds
for time
400m run
30 box jumps 60/50
30 wall balls 20/14

compare to 10.05.2019