WODs

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

b) warm up 5min
amrap 5min
10 push ups
20 mountain climbers
40 single unders

b) bench press 15min
10-8-6-10-8-6 bench press
rest 1-2 min between sets

c) conditioning 15min
amrap 15min
80 double unders
50 sit ups
30 push ups

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

b) warm up 5min
on every 2:30 x 2
10 elbow rotations (empty bar)
10 good mornings
10 shoulder press
remaining time row

c) clean & jerk 12min
work up to a heavy triple power clean & push jerk

d) conditioning 15min
for time
1000/900 m row
10 clean & jerks 60/40 kg
750/675 m row
10 clean & jerks
500/450 m
10 clean & jerks

a) mobility 4min
1:00 each
ankle stretch on box (30s each side)
hands on box shoulder stretch
sumo squat stretch
bird dog

b) warm up 5min
1 round
200m run
10 step ups
10 med ball squats
200m run
10 box jumps
10 wall balls

c) benchmark conditioning 30min
"Kelly"
5 rounds for time
400 m run
30 box jumps 60/50
30 wall balls 20/14lbs

compare to 27.9.22

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

b) warm up 5min
amrap 5min
10 db deadlifts
5 down ups
10 ring rows
5 down ups

c) squat snatch 15min
work up to a moderate to heavy single

d) conditioning 14min
amrap 14min
7 db snatches (r) 25/20kg
7 db snatches (l)
7 burpees
7 strict pull ups

a) mobility 4min
1:00 each
samson stretch
down dog to seal
scorpion
kneeling lat stretch

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 jumping lunges
2. 8-15 cal row
3. 10-20 push press 20/15kg
4. 8-15 cal bike
5. rest

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

b) warm up 5min
amrap 5min
in teams of 2
10 scapula push ups
5 push ups
10 deadlifts (empty bar)
partner rows

c) conditioning 38min
in teams of 2
10 rounds for time
400/360m row
30 push ups
20-2 deadlifts 100/70kg