WODs

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

b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
10 push ups
remaining time row

c) hang power clean 10min
build to a heavy set of 10

d) conditioning 20min
3 rounds x amrap 5min
27/21 cal row
21 power cleans 50/35 kg
15 burpee box jump overs 60/50

rest 2:30min between rounds

compare to 28.11.22

a) mobility 4min
1:00 each
samson stretch
pass throughs
dowel overhead squats
calf stretch

b) warm up 4min
100m run
10 medball squats
100m run
10 medball press
100m run
10 medball thrusters

c) overhead squat 12min
9-6-3-9-6-3

start at 60%. 2nd wave heavier.
1-2min rest between sets

d) conditioning 10min
amrap 10min
max wall balls 20/14

every 2min starting at 0:00
200m run

e) midline 7min
2 sets
60 sec tall plank on medball
40 sec side pank (each)
20 medball sit ups

60 sec rest between sets

a) mobility 3min
1:00 each
samson stretch
scorpion
hip crossovers

b) warm up 8min
2 rounds
1:00 marching plank
1:00 row
1:00 step overs
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 20-30 medball russian twists
2. 8-15 cal row
3. 10-16 db box step overs
4. 8-15 cal bike
5. rest

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

b) warm up 6min
in teams of 2
amrap 6min
10 good mornings (empty bar)
5 snatch grip behind the neck press
50 single unders
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
15 power snatches 35/25kg
30/24 cal row
60 double unders

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

b) warm up 6min
on every 2:00 x 3
10 medball squats
5 burpees
remaining time bike/ski

c) back squat 14min
work up to a heavy triple

d) conditioning 17min
4 rounds for time
20 burpees
15/12 cal bike / ski
10 thrusters 50/35kg

a) mobility & warm up 6min
line drills

b) gymnastic strength 10min
emom 10min
1: 5-10 strict handstand push ups
2: 45 sec plank

c) conditioning 18min
for time
100m farmers carry
50 sit ups
60 box jumps
100m farmers carry
50 sit ups
40 db push jerks 20/15kg
100m farmers carry
50 sit ups
20 db step ups 60/50