WODs

"a) mobility 3min
1:00 each

inverted hamstring stretch
calf stretch

b) warm up 4min
on every 2:00 x 2
10 good mornings
10 step ups
remaining time row

c) deadlift 10min
max unbroken deadlifts @ 80%*

*add 5kg from last attempt on 27.3.2024.
only work to technical failure

d) conditioning 14min
for time
buy in: 1500/1350 m row
then
60 box jumps 60/50cm
30 deadlifts 90/65kg

partition box jumps and deadlifts however

e) midline accessory 4min
2 sets
30 sec side plank raises left + 15sec hold
30 sec side plank raises right + 15sec hold

1min rest between sets"

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

b) warm up 4min
2 rounds for quality
10 ring rows
10 push ups
10 sit ups
10 squats

c) benchmark conditioning 40min
"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 air squats

3 min rest between rounds

compare to 3.5.2023

a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
inverted hamstring stretch

b) warm up 4min
2 rounds
10/8 cal bike / ski
10 good mornings
10 strict press

c) strict press 8min
max unbroken strict press @ 80%

to technical failure

d) conditioning 15min
on the 1:30 x 10 rounds
10-1 db hang clean & jerks 22.5/15kg
max cal bike / ski

e) accessory 5min
2 sets
40 sec abduction banded plank
30 sec cowboy walk
20 sec banded rdl with db

60 sec rest

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

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 lunges
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 wall ball sit ups
2. 8-15 cal row
3. 10-20 jumping lunges
4. 8-15 cal bike
5. rest

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

b) warm up 6min
in teams of 2
2 rounds
10 ring rows
5 step ups
10 good mornings
5 snatch grip behind the neck press
partner bikes

c) conditioning 35min
in teams of 2
for time
2000 m bike
50 power snatches 40/30kg
100 box jump overs
50 pull ups
2000 m bike
50 pull ups
100 box jump overs
50 power snatches 40/30kg
2000 m bike

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
hip crossovers

b) warm up 5min
10 medball sit ups
100m run
10 medball squats
100m run
10 medball press
100m run
10 medball thrusters

c) front squat 10min
max unbroken front squats @ 90%

to technical failure

d) conditioning 20min
3 rounds for time
600m run
50-35-20 wall balls
15 toes to bar