WODs

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
hip crossovers

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 plate deadlifts
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 medball sit ups
2. 8-15 cal row
3. 10-20 plate ground to overhead
4. 8-15 cal bike or ski
5. rest

a) mobility 3min
1:00 each
samson stretch
hand walk
kneeling lat stretch

b) warm up 6min
in teams of 2
2 rounds
100m run
8 kb deadlifts / russian swings (2nd rnd)
6 ring rows
partner bikes

c) conditioning 30min
in teams of 2
on every 10:00 x 3
600m run
50 swings 32/24kg
40 pull ups
max cal bike

a) mobility 5min
5 elbow instep rotation / side
100m run
5 hand walk + push up
100m run
5 sumo squat stretch
100m run

b) barbell warm up 5min

c) tempo back squat 12min
(cycle week 1/3)
build to a heavy 3 rep back squat
5 sec negative

try to increase weight from 2.8.24.

d) conditioning 18min
for time
21 push press 40/30kg
21 front squats

800m run

3 rounds
7 push press
7 front squats

800m run

7 rounds
3 push press
3 front squats

a) mobility 3min
1:00 each
elbow instep rotation
hip crossovers
calf stretch

b) warm up 4min
on every 2:00 x 2
30 single unders
10 straight leg sit ups
remaining time bike / ski

c) skill / strength work 8min
skill: kipping toes to bar
or
strength: 3x 5-10 strict toes to bar

d) conditioning 26min
for time
200m farmers carry 22.5/15kg

into

4 rounds
60 double unders
30/24 cal bike / ski
15 toes to bar

into

200m farmers carry

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

b) warm up 4min
amrap 4min
10 elbow rotations
10 good mornings
10 scapula push ups + 5 push ups

c) tempo deadlift 12min
(cycle week 1/3)
build to a heavy 3 rep deadlift
5 sec negative

try to increase weight from 31.7.24.

d) conditioning 18min
emom 10min
12 push ups
max power cleans 60/40kg

3 min rest

amrap 5min
max cal row

rx+ 70/50kg

score is sum of power cleans & calories

a) mobility 4min
1:00 each
ankle stretch on box (30s each side)
hands on box shoulder stretch
sumo squat stretch
bird dog

b) warm up 5min
1 round
200m run
10 step ups
10 med ball squats
200m run
10 box jumps
10 wall balls

c) benchmark conditioning 32min
"Kelly"
5 rounds for time
400 m run
30 box jumps 60/50
30 wall balls 20/14lbs

compare to 26.9.23