WODs

a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
scorpion
calf stretch

b) warm up 6min
in teams of 2
100m run
50 single unders
10 shoulder press (empty bar)
partner bikes

c) conditioning 34min
in teams of 2
5 rounds
amrap 6min
100 double unders
200m run
20 push jerks 60/40kg
max cal bike

1 min rest between rounds

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
kneeling lat stretch
scorpion

b) warm up 4min
2 rounds
10 elbow rotations
10 good mornings
10 air squats
10 ring rows

c) front squat 12min
heavy set of 20

look to beat attempt from 19.7.24

d) benchmark conditioning 18min
"T.U.P."
for time
15-12-9-6-3
power cleans 60/40kg
pull ups
front squats
pull ups

compare to 5.1.2018

a) mobility & warm up 8min
line drills

b) conditioning 35min
5 rounds for time
400m run
30 sit ups
20 burpees over the bar
10 front rack reverse lunges 50/35kg

a) mobility 3min
1:00 each
hand walk
calf stretch
inverted hamstring stretch

b) warm up 4min
amrap 4min
10 good mornings
8 step ups
6 burpees

c) sumo deadlift 12min
heavy set of 20

look to beat attempt from 17.7.24

d) conditioning 15min
for time
100 box jumps 60/50cm
on the minute 5 single arm devils press 22.5/15kg

a) mobility & warm up 7min
1:00 each
hand walk
row
sumo squat stretch
row
medball squat
row
medball press

c) conditioning 28min
10 rounds for time
15/12 cal row
15 wall balls 20/14lbs

1 min rest between rounds

d) accessory 5min
60 alt. bicep wall sit curls

a) mobility 3min
1:00 each
pass throughs
around the worlds
dowel sit ups

b) warm up 4min
on every 2:00 x 2
10/8 cal bike or ski
10 good mornings
remaining time plank push ups

c) bench press 10min
heavy set of 20

look to beat attempt from 15.7.24

d) conditioning 20min
for time
55/45 cal bike / ski
into
10-9-8-7-6-5-4-3-2-1
power snatches 40/30kg
toes to bar
into
55/45 cal bike / ski