WODs

a) mobility 4min
1:00 each
90/90 stretch
handwalk
instep rotation stretch
glute bridge (walk outs)

b) warm up 5min
3 rounds
12 good mornings
10 lunges
8 push ups

c) deadlift 15min
build to a 5rm

d) conditioning 15min
for time
50 back rack lunges 40/30
30 handstand push ups
40 front rack lunges
20 handstand push ups
30 overhead lunges
10 handstand push ups

a) mobility 4min
1:00 sumo squat stretch
1:00 downdog and seal
1:00 kneeling forearm stretch
10 hip circles (each side)

b) warm up 5min
3 rounds
7 squats
7 push ups
7 step overs
7 sit ups

c) front squat 15min
build to a 1rm

d) conditioning 15min
7 rounds for time
7 front squats 60/40
7 burpee box jump overs
7 toes to bar

a) mobility 4min
1:00 each
handwalk
instep rotation stretch
front rack stetch
bird dog

b) warm up 5min
3 rounds
15 bar hops
12 deadlifts (empty bar)
9 tall muscle cleans
6 strict press

c) clean & jerk complex 12min
for load:
1 deadlift
1 power clean
1 hang power clean
1 split jerk

d) benchmark conditioning 12min
"DT"
5 rounds for time
12 deadlifts 70/50
9 hang power cleans
6 push jerks

compoare to 09.10.20

WOD Marathon 2022

a) mobility 3min
scorpion
handwalk + push up
calf stretch

b) warm up 5min
in teams of 2
3 rounds each
A: 6 push ups + 6 step ups
B: 6 snatch grip deadlifts (empty bar) +
6 hang muscle snatches

c) team conditioning
5 rounds x amrap 5min
3 handstand push ups
6 power snatches 40/30
9 box jump overs 60/50

rest 1min between rounds

*partners switch after each movement,
pick up where you left off

a) mobility
1:00 each
warrior squat
downdog and seal
scorpion
glute bridge

b) warm up
500/400m row
into
amrap
5 tall muscle cleans (empty bar)
5 front squat
5 strict press

c) hang squat clean & jerk
build to a heavy single

d) conditioning 14min
"CF open 14.4"
amrap 14min
60cal row
50 toes to bar
40 wall balls 9/6
30 power cleans 60/40
20 ring muslce ups / burpee pull ups