WODs

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
down dog to seal

b) warm up 8min
2 rounds
1:00 lunges
1:00 row
1:00 sit ups
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 plate overhead lunges
2. 8-15 cal row
3. 10-20 medball sit ups
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
kneeling lat stretch

b) warm up 5min
amrap 5min
in teams of 2
10 marching plank
5 db burpee deadlifts
partner rows

c) conditioning 35min
in teams of 2
for total calories
on every 7:00 x 5
10 wall walks
20 devils press 20/15kg
max cal row

a) mobility & warm up 6min
line drills

b) benchmark conditioning 32min
"Badger"
3 rounds for time
30 squat cleans 40/30kg
30 pull ups
800m run

compare to 6.10.2021

a) mobility 3min
1:00 each
hand walk
scorpion
tricep stretch

b) warm up 6min
2 rounds
40sec on / 20sec off
mountain climbers
push ups
bike (1st rd arms only)

c) gymnastic strength 15min
"strict JT"
for time
21-15-9
handstand push ups
ring dips
push ups

compare to 3.2.22

d) conditioning 12min
2 rounds for total reps
2 min bike
2 min burpees
2 min shuttle runs (7,5m)

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
90/90 hip switch

b) warm up 5min
1:00 air squats
1:00 row
1:00 push ups
1:00 row
1:00 step ups

c) back squat 12min
work up to a heavy double

d) conditioning 18min
amrap 18min
100 wall balls 20/14lbs
80 db snatches 20/15kg
60 box jumps 60/50cm
40 single arm db push press 20/15kg
max cal row

a) mobility 3min
1:00 each
down dog to seal
hand walk + push up
calf stretch

b) warm up 5min
amrap 5min
10 scapula push ups
5 push ups
10 sit ups
50 single unders

c) bench press 16min
work up to a heavy triple bench press
1 x max bench press @ 70% of your heavy triple

d) conditioning 12min
2 rounds for time
400m run
20 toes to bar
100 double unders