WODs

a) mobility 4min
1:00 each
handwalk
caf stretch
instep rotation stretch
samson stretch

b) warm up 6min
emom 6min
1. 10 russian swings + x single unders
2. x bike

c) team conditioning 35min
in teams of 2
5 rounds for time
50 swings 24/16
100 double unders
1500/1200m bike

a) mobility 4min
1:00 each
scorpion
front rack stretch
sumo squat stretch
squat hold

b) warm up 5min
4 rounds
5 pull ups / ring rows
10 push ups
15 squats

c) bench press 10min
build to a 1 rm

d) conditioning 20min
"CFG Open 19.5"
33-27-21-15-9 reps for time
thrusters 40/30
chest to bar pull ups

a) mobility 5min
line drills

b) warm up 5min
4-5 rounds
5 snatch grip deadlifts (empty barbell)
5 tall muscle snatch
5 snatch grip push jerks

c) power snatch 10min
build to a 1rm

d) conditioning 20min
10 rounds
6 dumbbell power snatches 25/20
9 hand release push ups
12 shuttle runs

a) mobility 4min
1:00 each
pass through
sumo squat stretch
samson stretch
overhead squat

b) warm up 5min
on the 2:30min x 2
200/150m row
10 overhead squats (empty bar)
max nose to wall handstand hold

c) overhead squat 12min
build to a 1rm

d) conditioning 16min
for max reps
amrap 4min
400/300m row
21 overhead squats
max wall walks

rest 2min

amrap 4min
400/300m row
15 overhead squats 40/30
max wall walks

rest 2min

amrap 4min
400/300m row
9 overhead squats
max wall walks

a) mobility 4min
1:00 each
90/90 stretch
down dog and seal
instep rotation
glute bridge hold

b) warm up 5min
15-10-5 reps
good mornings (empty bar)
sit ups

emom 5 burpees (starting at 0:00)

c) deadlift 15min
build to a 3rm

d) conditioning 15min
amrap 15min
5 deadlifts 100/70
10 toes to bar
15 burpees over the bar

---HiLife Challenge FINAL CALL---
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SPIEL MIT!

a) mobility 4min
1:00 each
scorpion
handwalk
sumo squat stretch
bird dog

b) warm up 5min
2-3 rounds
7 tall muscle cleans (empty bar)
7 press in split
7 ring rows
7 squats

c) split jerk 15min
build to a 1 rm

d) benchmark conditioning 15min
"Nasty Girls"
3 rounds for time
50 air squats
7 ring muscle ups
10 hang power cleans 60/40

compare to 10.11.17