WODs

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

b) warm up 4min
on every 2:00 x 2
10 elbow rotations
10 good mornings
remaining time bike / ski

c) deadlift 12min
build to a heavy single

d) conditioning 18min
4 rounds
9 power cleans 50/35kg
500/450m bike

into

4 rounds
6 sumo deadlift high pulls 50/35kg
250/200m ski

a) mobility / warm up 5min
line drills

b) benchmark conditioning
"Murph"
for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

partition as needed. optional weight vest 9/6kg.

compare to 30.5.2023

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 8-12 burpees
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
calf stretch

b) warm up 6min
in teams of 2
10 step ups
10 straight let sit ups
10 single arm db swings (5/side)
partner bikes

c) conditioning 30min
in teams of 2
amrap 30min
60/54/48 cal bike
50 box jump overs
40 toes to bar
30 alt. synchro db snatches 22.5/15kg

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

b) warm up 4min
tabata
air squats
burpees

c) back squat 10min
max unbroken back squats @ 90%*

*add 5kg from last attempt on 12.4.2024.
only work to technical failure

d) conditioning 15min
"Half Kalsu"
for time
50 thrusters 60/40kg
emom 5 burpees (starting at 0:00)

e) push up 5min
3 x big set of push ups

rest 1 min between sets.

a) mobility 3min
1:00 each
down dog to seal
calf stretch
kneeling lat stretch

b) warm up 5min
3 rounds
10 ring rows
10 kb deadlifts
100m run

c) conditioning 30min
6 rounds for time
12 pull ups
21 swings 24/16kg
400m run

1min rest between rounds