WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
scorpion

b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
10 strict press
remaining time bike/ski

c) strict press 12min
(cycle week 3/3)
build to a heavy single

d) conditioning 18min
amrap 18min
15/12 cal bike
9 power cleans 60/40kg
15/12 cal ski
9 push jerks

a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
hand walk

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 lunges
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping lunges
4. 8-15 cal bike or ski
5. rest

a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
calf stretch

b) warm up 6min
in teams of 2
2 rounds
5 burpee step ups
5 db swings / side
partner skis or bikes

c) conditioning 40min
for time
1000m ski / 3000m bike
100 box jumps 60/50cm
50 burpees
150 db hang clean & jerks 22.5/15kg
50 burpees
100 box jumps
1000m ski / 3000m bike

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
scorpion

b) warm up 4min
tabata (20'' on / 10'' off)
medball squats
medball ground to overhead

c) pause back squat 14min
(cycle week 2/3)
build to a heavy set of 3 strict press

3 sec pause at parallel on the way up
try to increase weight from 9.8.24

d) conditioning 14min
emom 6min
10 wall balls
max power snatches 35/25kg

2min rest

emom 6 min
10 power snatches 35/25kg
max wall balls

a) mobility 3min
1:00 each
hand walk
hip crossovers
calf stretch

b) warm up 8min
2 rounds
100m run
10 straight leg sit ups
10 push ups

c) bench press 12min
work up to a heavy set of 5

d) conditioning 20min
amrap 20min
200m run
max unbroken toes to bar
200m run
max unbroken push ups*

rx+ handstand push ups

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
calf stretch

b) warm up 4min
on every 2:00 x 2
10 good mornings
10 step ups
remaining time row

c) pause deadlift 14min
(cycle week 2/3)
build to a heavy set of 3 deadlifts

3 sec pause below knee on the way up
try to increase weight from 7.8.24

d) conditioning 18min
"9/11"
for time
2001 m row
110 db box step ups 50cm 22.5/15kg