WODs

a) mobility 4min
1:00 each
hand walk + push up
sumo squat stretch
cossack squats
calf stretch

b) warm up 3min
"Bring Sally Up Challenge"

c) back squat 12min
build to a heavy set of 3 back squats with a 3 sec pause at parallel on way up

d) conditioning 18min
for time
800m run
40 wall balls 20/14lbs
600m run
30 wall balls
400m run
20 wall balls
200m run
10 wall balls

a) mobility & warm up 5min
1:00 each
hand walk
row
hip crossovers
row
calf stretch

c) strength / skill work 10min
emom 10min
1: strict handstand push ups or handstand hold
2.: crossover practice

d) conditioning 25min
amrap 25min
500/450m row
40 crossover single unders
30 sit ups
20 handrelease push ups

a) mobility 3min
1:00 each
sumo squat stretch
inverted hamstring stretch
kneeling lat stretch

b) warm up 4min
amrap 4min
10 good mornings
10 elbow rotations
10 air squats
10 ring rows

c) deadlift 12min
build to a heavy set of 3 deadlifts with a 3 sec pause below knee on way up

d) benchmark conditioning 15min
"Bell"
3 rounds for time
21 deadlifts 85/60kg
15 pull ups
9 front squats

compare to 29.9.2023

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
down dog to seal
scorpion

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) strong(wo)man conditioning 34min
in teams of 2
for total reps

amrap 7min
db farmer carry 25/20kg

2min rest

amrap 7min
reverse sled drag 80/60kg

2min rest

amrap 7min
double kb front rack carry 24/16kg

2min rest

amrap 7min
cal ski

a) mobility 3min
1:00 each
hand walk
inverted hamstring stretch
calf stretch

b) warm up 4min
amrap 4min
10 elbow rotations
10 good mornings
5 step ups
5 burpees

c) strict press + push up 15min
build to a heavy set of 3 strict press with a 3 sec pause at eye level on way up

into

3 big sets of push ups with 1 min rest between sets

d) conditioning 15min
for time
3 rounds
15 power cleans 50/35kg
15 burpees over the bar

into

3 rounds
15 push jerks
15 box jumps 60/50cm

a) mobility 4min
1:00 each
samson stretch
hand walk + push up
elbow instep rotation
calf stretch

b) warm up 8min
2 rounds
1:00 row
1:00 step ups
1:00 bike / ski
1:00 down ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 db step ups
3. 8-15 cal bike / ski
4. 8-15 burpees
5. rest