WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push ups
kneeling lat stretch

b) warm up 8min
2 rounds
1:00 push ups
1:00 kb deadlifts
1:00 ring rows
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 10-20 kb high pulls
3. 10-20 jumping pull ups
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
calf stretch
hand walk
sumo squat stretch

b) warm up 5min
in teams of 2
amrap 5min
30 single unders
10 medball squats
5 medball press
partner does down ups

c) conditioning 35min
in teams of 2 for time
10 rounds
60 double unders
30 wall balls 20/14 lbs
10 burpees over the partner
*partner holds plank

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
hip crossover
scorpion

b) warm up 4min
3 rounds or 4min
10 good mornings (empty bar)
10 shoulder press (empty bar)
10 straight leg sit ups

c) clean & jerk 12min
work up to a heavy triple touch and go clean & jerk

d) conditioning 7min
"Open WOD 13.4"
amrap 7min
3-6-9...
clean & jerks 60/40
toes to bar

e) midline 6min
with a partner
3 x 30-60sec weighted plank 20/15kg

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

b) warm up 5min
on every 2:30 x 2
10 step ups
5 single arm db swings / side
remaining time row

c) conditioning 20min
amrap 20min
30/24 cal row
20 box jump overs
10 db hang snatch right 20/15kg
10 db hang snatch left

d) accessory 8min
3 sets
10 single arm db bent over rows / arm
20 db step overs
1 min rest

a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
kneeling lat stretch

b) warm up 4min
3 rounds
10 front squats (empty bar)
10 strict press
10 ring rows

c) back squat 15min
4 sets
4 tempo back squats @ 70 %

*5 sec down

e) conditioning 10min
"Fran"
21-15-9
thrusters 40/30kg
pull ups

compare to 21.2.2022

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

b) warm up 4min
on every 2:00 x 2
10 shuttle runs
10 push ups
remaining time hollow hold

c) bench press 12min
5x2 bench press @ 85-90%

heavier than last week.

d) conditioning 18min
for time
80 sit ups
400m farmers carry 20/15kg
20 shuttle runs (2x7,5m)
40 sit ups
200m farmers carry
20 shuttle runs
20 sit ups
100m farmers carry
20 shuttle runs