WODs

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

b) warm up 5min
amrap 5min
10 medball thrusters
10 kb deadlifts
10 step ups

c) back squat 12min
3x3 back squat (building, 5 sec negative)

d) conditioning 15min
amrap 15min
55 wall balls
55 kb swings 24/16kg
55 box jumps 60/50cm

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

b) warm up 5min
on every 2:30 x 2
10 rope rows
10 scapula push ups
10 shoulder taps
remaining time bike or ski

c) skill work 6min
rope climb

d) conditioning 28min
10 rounds for time
1 rope climb
3 wall walks
15/12 cal bike / ski

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

b) warm up 3min
2 rounds
10 good mornings
10 air squats
100m run

c) deadlift 12min
3x3 deadlifts (building, 5 sec negative)

d) conditioning 18min
for time
40 deadlifts 70/50kg
800m run
30 power cleans
600m run
20 front squats
400m run

a) mobility 4min
1:00 each
elbow instep rotation
hip crossovers
calf stretch
scorpion

b) warm up 5min
on every 2:30 x 2
40 single unders
10 sit ups
10 kb deadlifts
remaining time row

c) conditioning 30min
3 rounds for time
80 double unders
50 sit ups
30/24 cal row
10 kb snatches left 32/24kg
10 kb snatches right 32/24kg

3 min rest between rounds

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

b) warm up 4min
tabata (20'' on / 10'' off)
air squats
burpees

c) strict press 10min
3x3 press (building, 5 sec negative)

d) benchmark conditioning 18min
"Omar"
for time
10-20-30 thrusters 40/30kg
15-25-35 bar facing burpees

compare to 7.10.2013

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

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 kb deadlifts
1:00 bike / ski

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