WODs

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

b) strength
4 sets
6 bench press (climbing)
30sec l-sit hold on parallettes

c) conditioning
amrap 12min
30 double unders
10 push jerks 50/35
5 bar muscle ups

scale jumping bar muscle ups, pull ups

a) movement prep
amrap 5min
200m run
5 down ups
10 sumo squat stretch

b) conditioning
"Helton"
3 rounds
800m run
30 db squat cleans 22,5/15
30 burpees

compare to 06.06.2019

SWEATCLUB
a) movement prep
amrap 4min
20 mountain climbers
5 down ups
5 sumo squat stretch

b) skill: db hang squat clean

c) conditioning
8 rounds
30"on/15"off
db hang squat cleans
burpees
ski
bench hop overs

a) movement prep
tabata
jumping jacks
down ups

b) skill: row

c) conditioning
emom 30min
1. 12/10 bike
2. 20 sit ups
3. 15 kb high pulls
4. 10 burpees
5. 12/10cal row
6. rest

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

b) conditioning
teams of two
for time
800m run
10 rounds
10 pull ups
20 push ups
30 sit ups
800m run

a) movement prep
2 rounds
50"on/10"off
rope jumps
samson stretch
sumo squat stretch

b) strength
5 sets
6 bulgarian split squats/side 20/15
max chin ups

c) conditioning
100-80-60-40-20 reps
double unders
50-40-30-20-10 reps
wall balls 20/14

SWEATCLUB
a) movement prep

b) skill: wall ball

c) conditioning
6 rounds
45"on/15"off
wall balls
rope jumps
kb swings
hand release push ups

a) movement prep
2 rounds
45"on/15"off
ski
sumo squat stretch
hollow rocks

b) strength
emom 12min
1.-4. 3 power cleans (climbing)
5.-8. 2 power cleans (climbing)
9.-12. 1 power clean (climbing)

c) conditioning
amrap 2min
20 squats
10 hang power cleans 50/35
max cal ski
2min rest
amrap 2min
20 squats
8 hang power cleans 60/40
max cal ski
2min rest
amrap 2min
20 squats
6 hang power cleans 70/50
max cal ski
2min rest
20 squats
4 hang power cleans 80/55
max cal ski