WODs

a) mobility 3min
1:00 each
hand walk
elbow instep rotation
front rack stretch on box

b) warm up 6min
3 rounds
12 elbow rotations
10 good mornings
8 step ups
6 burpees

c) conditioning 27min
amrap 3min x 7
20 box jumps 60/50cm
15 power cleans 40/30kg
max burpees over the bar

1 min rest

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

b) warm up 6min
45sec on / 15sec off x 2
10 back squats + bottom hold
10 shoulder press + top hold
row

c) back squat 18min
5 sets
4 back squats @ 75%

5 sec bottom hold

d) conditioning 12min
amrap 12min
9-12-15-18...
cal row
thrusters 40/30kg

a) mobility 3min
1:00 each
elbow instep rotation
scorpion
hand walk

b) warm up 6min
3 rounds
10 good mornings (empty bar)
10 ring rows
10/8 cal ski / bike

c) conditioning 30min
5 rounds for time
15 power snatches 35/25kg
20/16 cal ski / bike
15 pull ups
20/16 cal bike / ski

JOIN US FOR OUR ANNUAL

WOD MARATHON 2023 TODAY!

Start: 10:00am

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

b) warm up 6min
in teams of 2
amrap 6min
10 straight leg sit ups
8 step ups
6 burpees
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
30/27/24 cal row
18 toes to bar
12 burpee box jump overs 60/50

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

b) warm up 5min
3 rounds
15 bar hops
12 elbow rotations
9 good mornings (empty bar)
6 strict press

c) clean & jerk complex 15min
for load
1 deadlift
1 power clean
1 hang power clean
1 push jerk

d) benchmark conditioning 12min
"DT"
5 rounds for time
12 deadlifts 70/50kg
9 hang power cleans
6 push jerks

compare to 19.12.2022