WODs

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

a) warm up 5min
line drills

b) chin ups 14min
4-3-2-1
(increasing weight)

c) conditioning 16min
for time
40 goblet squats 24/16kg
2 lanes goblet walking lunges
30 kb swings
2 lanes goblet walking lunges
20 kb snatches
2 lanes goblet walking lunges
30 kb swings
2 lanes goblet walking lunges
40 goblet squats

rx+ option:
overhead walking lunges

d) core 4min
tabata (20sec. on / 10sec. off)
side plank hold

a) mobilty 3min
1:00 each
lat stretch
handwalk
scorpions

b) warm up 5 min
on every 2:30 x 2 rounds
10 plank push ups
10 staright leg sit usp
remainig time ski/bike

c) strict press 12min
3-5 sets 2 strict press
~86% of 1rm across

d) conditioning 16min
amrap 16min
16 toes to bar
16 push press 50/35kg

on every 2:00 (starting at 0:00)
12/10 cal bike/ski

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

b) warm up 8min
40sec on / 20sec off x2 rounds
1. row
2. box step ups
3. kb deadlifts
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 box jumps
3. 8-15 push ups
4. 8-15 kb swings 24/16kg
5. rest

a) mobility 3min
1:00 each
inverted hamstring stretch
lat stretch
scorpions

b) warm up 5min
in teams of 2
2 rounds
15/12 cal ski
12 sit ups
10 good mornings

c) team conditioning 32min
in teams of 2
for max. cal
on every 2:00 x 16 rounds
6 deadlifts 100/70kg *
12 sit ups *
*partner holds plank
max. cal ski