WODs

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

b) warm up 4min
tabata (20sec on/10 sec off)
push ups
single unders

c) push jerk 12min
build to a heavy set of 3

d) conditioning 18min
9 rounds for time
7 bar facing burpees
5 push jerks 60/40kg
30 double unders

a) mobility 3min
1:00 each
handwalk
inverted hamstring stretch
hip crossovers

b) warm up 6min
2 rounds
1:00 prisoner good mornings
1:00 sit ups
1:00 bike

c) conditioning 30min
5 rounds
amrap 3min
30 sit ups
15 deadlifts 80/60kg
max cal bike

3 min rest

a) mobility / warm up 5min
line drills

b) benchmark conditioning
"Murph"
for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

partition as needed. optional weight vest 9/6kg.

compare to 30.5.2022

a) mobility 4min
1:00 each
hand walk
hip crossover
inverted hamstring stretch
scorpion

b) warm up 8min
2 rounds
1:00 burpees
1:00 bike
1:00 plank
1:00 row

c) conditioning 35min
emom 35min (7 rounds)
1. 5-10 single arm devils press
2. 10-15 cal bike
3. 15-20 sit ups
4. 10-15 cal row
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
scorpion

b) warm up 5min
3 rounds
10 medball squats
10 ring rows
partner runs 100m

c) conditioning 35min
in teams of 2 for time
1,200m medball run

6 rounds
20 wall balls 20/14lbs
10 pull ups

800m medball run

4 rounds
20 wall balls
10 pull ups

400m medball run

2 rounds
20 wall balls
10 pull ups

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
inverted hamstring stretch

b) warm up 6min
barbell warm up

c) clean & jerk 12min
build to a heavy double

d) benchmark conditioning 8min
"Grace"
for time
30 clean & jerks 60/40

compare to 17.5.2022

e) ski intervals 5min
5 rounds for calories
20sec max effort ski
40sec rest