WODs

a) mobility 4min
1:00 each
hand walk
samson stretch
elbow instep rotation
inverted hamstring stretch

b) warm up 8min
2 rounds
1:00 down ups
1:00 row
1:00 kb russian swings
1:00 lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 burpees
2. 10-15 cal row
3. 10-20 swings
4. 10-20 jumping lunges
5. rest

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
kneeling lat stretch
scorpion

b) warm up 6min
3 rounds
10 db deadlifts
10 step overs
10 ring rows
partner does bike

c) conditioning 30min
in teams of two for time
50-40-30-20-10 reps
db box step overs 20/15
cal bike
pull ups

a) mobility 3min
1:00 each
inverted hamstring stretch
calf stretch
scorpion

b) warm up 6min
3 rounds
12 deadlifts (empty bar)
9 push ups
60 single unders

c) deadlift 15min
build to a heavy set of 5

d) conditioning 14min
5 rounds for time
12 deadlifts 70/50 kg
9 handstand push ups
60 double unders

Himmelfahrt
OPEN GYM

for time
100 people-maker 15/10

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

b) warm up 6min
3 rounds
5 deadlifts
5 tall muscle cleans
5 press
10 sit ups
10 step ups

c) clean & jerk 10min
work up to a heavy 3 rep clean & jerk

d) conditioning 19min
5 rounds
amrap 3min
5 clean & jerks 60/40kg
10 toes to bar
15 box jumps 60/50

1 min rest between rounds

a) mobility + warm up 6min
line drills

c) gymnastic strength test 8min
1 set
max unbroken strict pull ups
max unbroken push ups

d) benchmark conditioning 30min
"Jerry"
for time
1 mile run
2 km row
1 mile run

compare to 27.9.2018"