WODs

a) mobility 4min
1:00 table top
1:00 calf stretch
1:00 handwalk + push ups
0:30 hollow rocks / hold

b) warm up 6min
emom 6min
1. bike / ski
2. 30sec handstand hold
3. step ups

c) hanstand push up test 8min
for time
50 strict handstand push ups

d) conditioning
emom 20min (5 rounds)
1. max cal bike
2. max box jump overs
3. max cal ski
4. max ball slams 20/15

*score is total number of lowest reps

a) mobility 4min
1:00 each
dynamic lat stretch
handwalk
instep rotation stretch
scapula pull ups

b) warm up 6min
3 rounds
1:00 row
5 ring rows
5 push ups
30sec superman hold

c) strict pull ups test 8min
for time
50 strict pull ups

d) strict press test 12min
build to a heavy singe

*compare to 26.08.22

d) 2k row test 10min
for time
2000m row

a) mobility 4min
1:00 each
scorpion
handwalk
calf stretch
reverse plank hold

b) warm up 6 min
emom 4min
1. cal bike
2. 5 push ups + 10 russian kettlebell swings (light weight) + 20 single unders

c) strict ring dips test 8min
for time
50 reps for time

d) conditioning 20min
amrap 2min x 5
10 hang power cleans 60/40
30 double unders
max calories bike

rest 2:00 between rounds

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

b) warm up 4min
tabata (8 x 20sec on / 10sec off)
squats
burpees

c) back squat test 15min
build to a heavy single

*compare to 24.08.22

d) conditioning 15min
for time
40 front squats 30/25
30 front squats 40/30
20 front squats 50/35
10 front squats 60/40

on the minute (starting at 0:00)
5 bar facing burpees

a) mobility 4min
1:00 each
handwalk
samson stretch
instep rotation stretch
plank shoulder taps

b) warm up 5min
in teams of 2
2 rounds as a relay
4 db burpees
8 ring rows
12/10 cal row

c) team conditioing 35min
in teams of 2
amrap 30min
200/150m row
4 double db snatches 20/15
8 alternating plank rows 20/15

*athletes can advance when station infront is clear

a) mobility 4min
1:00 each
handwalk
samson stretch
instep rotation stretch
plank shoulder taps

b) warm up 5min
in teams of 2
2 rounds as a relay
4 db burpees
8 ring rows
12/10 cal row

c) team conditioing 30min
in teams of 2
amrap 30min
200/150m row
4 double db snatches 20/15
8 alternating db plank rows 20/15

*athletes switch after each completed round