WODs

a) mobility 3min
handwalk
samson stretch
scopions

b) warm up 4min
amrap 4min
10 hang high pulls
10 push press
10/8cal bike/ski

c) strict press 12min
3-5 sets 1 strict press
~89% 1rm across

d) conditioning 17min
15-12-9
hang power cleans 70/50kg
12/10 cal bike/ski
push jerks 70/50kg
12/10cal ski/bike

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

b) warm up 8min
40sec on / 20sec off x2 rounds
1. bike/ski
2. air squats
3. plank hold
4. prisoner good mornings

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal bike/ski
2. 10-20 wall balls
3. 8-15 sit ups
4. 8-15 double db deadlifts 22,5/15kg
5. rest

a) mobility 3min
1:00 each
handwalk
calf stretch
lat stretch

b) warm up 5min
in teams of 2
amrap 5min

partner A:
10 ring rows
8 kb deadlifts
6 burpee box step ups,

partner B:
rowing

c) team conditioning 30min
in teams of 2
amrap 30min
1000/950/900m row
20 burpee box jumps 60/50/50cm
30 kb swings 32/24kg
40 pull ups

a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
scorpions

b) warm up 5min
3 rounds
12 air squats
8 push ups
20 single under

c) back squats 15min
3-5 sets 2 back squats
~86% of 1rm across

d) conditioning 10min
amrap 10min
1-2-3-4-5-...
double db thrusters 2x22,5kg/15kg
30 double unders

e) upper body pull 6min
on every 1:30 x 4 sets
10-15 db bent over row

a) mobility 4min
1:00 each
lat stretch
hand walk
scorpions
samson stretch

b) warm up 6min
on every 2:00 x 3 rounds
10 elbow rotations
10 front rack lunges
reamining time plank hold

c) skill power clean 10min
- hang high pulls
- hang muscle cleans
- hang power clean

d) conditioning 23min
amrap 3min on / 2min off x 5 rounds
30 sit ups
15-12-9-6-3
hang power cleans
40/30-50/35-60/40-70/50-80/60kg
max. burpees over bar

a) mobility 3min
1:00 each
hamstring stretch on box
calf stretch
elbow instep rotations

b) warm up 4min
amrap 4min
10 good mornings
10 box step ups
200/175m row

c) deadlifts 15min
3-5 sets 2 deadlifts
~86% of 1rm across

d) benchmark conditioning 15min
"Christine"
3 rounds for time
500/400m row
12 deadlifts @ bodyweight
21 box jumps 60/50cm

compare to 07.12.22