WODs

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
inverted hamstring stretch
calf stretch

b) warm up 5min
3 rounds
10 good mornings (empty bar)
10 straight leg sit ups
30 single unders

c) deadlift 14min
3 x 2 deadlifts @ 80% (climbing)

d) conditioning 12min
amrap 12min
9-15-21-27...
toes to bar
deadlifts 80/55kg
50 double unders after each movement

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

b) warm up 5min
on every 2:30 x 2
12 shoulder press
12 alt. lunges
bike / ski

c) press - push press - push jerk 15min
work up to a heavy set of
3 press
then
2 push press
then
1 push jerk

d) conditioning 15min
6 rounds for time
12/10 cal bike/ski
12 db push jerks 20/15kg
12 db lunges

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

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