WODs

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

b) warm up 6min
in teams of 2
amrap 6min
4 ring rows
5 push ups
6 prisoner good mornings
7 step overs
partner holds plank

c) conditioning 35min
in teams of 2
30 rounds
4 db plank rows 20/15 kg
5 db push ups
6 db deadlifts
7 db step overs

a) mobility & warm up 6min
line drills

c) benchmark conditioning 35min
"Schmalls"
for time
800m run

2 rounds
50 burpees
40 pull ups
30 pistols
20 swings 24/16 kg
10 handstand push ups

800m run

compare to 20.7.2021

a) mobility 3min
1:00 each
sumo squat stretch
hip crossovers
calf stretch

b) warm up 5min
12-9-6
sit ups
air squats
50 single unders

c) squat clean 12min
work up to a heavy triple squat clean

d) conditioning 18min
for time
21-15-9 toes to bar
50 double unders
21-15-9 squat cleans 50/35kg
50 double unders

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

b) warm up 5min
amrap 5min
in teams of 2
10 push ups
10 step ups
partner holds handstand

c) strict press 12min
5 sets
build to a heavy set of 3 strict press

1-2min rest between sets. Start first working set at 80 %

d) conditioning 15min
5 rounds for time
12 push presses 60/40 kg
20 box jumps 60/50

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

b) warm up 5min
amrap 5min
10 db deadlifts
10 ring rows
100 m run

c) conditioning 27min
3 rounds x amrap 7min
40 db snatches 20/15 kg
800m run
max rope climbs / strict pull ups

3 min rest between rounds

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

b) warm up 6min
2 rounds
1:00 air squats
1:00 burpees
1:00 row

c) back squat 15min
build to a heavy set of 5

d) conditioning 12min
30 front squats 70/50 kg
200 m farmers carry 20/15 kg
1000/900 m row