WODs

a) mobility 4min
1:00 each
samson stretch
hand walk
inverted hamstring stretch
scorpion

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

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping lunges
4. 10-20 db snatches
5. rest

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

b) warm up 6min
2 rounds
10 elbow rotations
10 good mornings (empty bar)
5 burpees
partner does bike / ski

c) conditioning 35min
in teams of 2
for time
150 power cleans 50/35kg
150 cal bike
150 burpees over the bar
150 cal ski

a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
kneeling lat stretch

b) warm up 5min
200m run
10 ring rows
10 front squats (empty bar)
200m run
10 ring rows
10 shoulder press

c) benchmark conditioning 25min
"Daniel"
for time
50 pull ups
400m run
21 thrusters 40/30kg
800m run
21 thrusters
400m run
50 pull ups

compare to 27.4.22

d) midline accessory 5min
in teams of two
amrap 5min
10 roll outs
partner holds plank

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

b) warm up 8min
tabata (8 intervals 20 sec on / 10 sec off)
prisoner good mornings (empty bar)
burpees

directly into

snow angels
scapula push ups

c) deadlift 15min
3-4 sets
8 deadlifts @ 65%
last set is max deadlifts

d) conditioning 12min
amrap 12min
21 push ups
15 kettlebell swings 24/16kg
9 deadlifts 100/70kg

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

b) warm up 6min
2 rounds
1:00 bike / ski
1:00 single unders
1:00 plank

c) conditioning 30min
6 rounds for time
25/20 cal bike / ski
50 double unders
25 sit ups

1 min rest between rounds

a) mobility 3min
1:00 each
pass through
dowel overhead squat
active lat stretch on box

b) warm up 5min
2 rounds
10 good mornings (empty bar)
10 behind the neck press
10 overhead squat
200m row

c) power snatch complex 10min
work up to a moderate-heavy set of
1 hang power snatch
2 power snatch
3 overhead squats

d) conditioning 8min
amrap 8min
2 rounds
20 overhead squats 50/35kg
500/400m row

directly into

max power snatches 50/35kg

e) grunt work 10min
4 rounds
12 front rack step ups 50/35kg
20/16 cal row