WODs

a) mobility 4min
1:00 each
hand walk
inverted hamstring stretch
calf stretch
hip crossovers

b) warm up 4min
3 rounds
10 good mornings
10 straight leg sit ups
25 single unders

c) conditioning 18min
for time
1-2-3-4-5-6-7-8-9-10
deadlifts 100/70kg
toes to bar
30 double unders after each round

d) midline 8min
8 sets
10 sec hanging L-sit
20 sec rest

directly into

8 sets
20 sec v-ups
10 sec rest

a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
sumo squat stretch
kneeling lat stretch

b) warm up 5min
on every 2:30 x 2
5 burpees
10 ring rows
15 air squats
remaining time row

c) conditioning 28min
4 rounds
amrap 4min
27/21 cal row
21 db front squats 22.5/1kg
15 burpee pull ups

4min rest

pick up where you left off

a) mobility & warm up 6min
line drills

b) clean & jerk complex 10min
work up to a heavy complex of
1 deadlift
2 hang cleans
3 push jerks

c) conditioning 18min
5 rounds for time
200m run
10 hang clean & jerks 50/35kg
5 wall walks

a) mobility 4min
1:00 each
hand walk + push up
sumo squat stretch
elbow instep rotation
hip crossovers

b) warm up 8min
2 rounds
1:00 row
1:00 straight leg sit ups
1:00 bike / ski
1:00 air squats

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 medball sit ups
3. 8-15 cal bike / ski
4. 10-20 thrusters 20/15kg
5. rest

a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
calf stretch

b) warm up 4min
1:00 each
burpees partner rows
step ups partner does alt. db deadlifts

c) conditioning 33min
in teams of 2
for total reps
5 rounds
90 sec on / 90 sec off
15 burpees
max cal row

3min rest

5 rounds
90 sec on / 90 sec off
20 box jumps
max db snatches 22.5/15kg

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
hip crossovers

b) warm up 4min
1:00 each
straight leg sit ups
row
air squats
row

c) front squat 14min
build to a heavy single

d) conditioning 18min
for time
18-15-12-9-6-3
toes to bar
front squats 50/35kg
cal row