WODs

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

a) movement prep
2 rounds
40"on/10"off
rope jumps
handwalk + push ups
hollow rocks

b) emom 10min
1. 1-2 rope climb
2. 30sec kb flutterkicks

c) conditioning
10 rounds
for time
10 swings 24/16
6 toes to bar
*every 2min 30 double unders

a) movement prep
2 rounds
50"on/10"off
row
samson stretch
handwalk + push ups
barbell good mornings

b) conditioning
GAMES WEEK - EVENT 3
DAMN DIANE
3 rounds
15 deadlifts 100/70
15 strict handstand push ups

scaled 60/40, hand release push ups

into

EVENT 4
1000m row

SWEATCLUB
a) movement prep
2 rounds
45"on/15"off
alt instep stretch + rotation
prisoner good mornings

b) skill: db deadlifts

c) conditioning
8 rounds
30"on/15"off
db deadlift burpee
db box step overs
db push ups
row