WODs

a) mobility 4min
1min each
foam roller upper back
lat stretch on foam roller
instep rotations
scorpions

b) warm up 5min
2 rounds
250/200m row
10 scap retractions
250/200m row
5 strict pull ups

c) strict pull ups 5min
1 set
max unbroken strict pull ups

conditioning 25min
amrap 25min
7 box jump overs
7 burpees to target
7 toes to bar

every 5min (starting at 0:00)
500/400m row

a) mobility
1min each
pass throughs
samson stretches
handwalk + push ups
prone behind the neck press

b) warm up 5min
in teams of two
2 rounds each
200m run
partner does
10 shoulder presses + overhead hold
until partner returns from running

c) strict press 10min
for total load
5 sets of 5

d) conditioning 20min
10 rounds
200m run
10 alternating db lunges 20/15
10-1 db shoulder to overhead

a) mobility 4min
1min each
inverted hamstring stretch
handwalks
hip cross overs
plank hold

b) snatch warm up 5-10min

c) power snatch 10min
unbroken sets for load
15-12-9 power snatches

d) conditioning 20min
50-40-30-20-10 reps for time
swings 24/16
sit ups

100m kb carry after each round

a) mobility / warm up 5min
line drills

b) benchmark conditioning 60min
""Murph""
for time
1mile (1,6km) run
100 pull ups
200 push ups
300 squats
1mile run

optional weight vest 9/6kg

compare to 28.05.19

a) mobility
1min each
samson
handwalk + push ups
inverted hamstring stretch
glute bridges

b) warm up 6min
2 rounds
1min on each station
burpees
alternating db deadlfits
row

c) conditioing 32min
emom 32min (8 rounds)
1. 6-12 burpees
2. 16-20 db snatches
3. 10-15 cal row
4. rest

a) mobility 3min
1min each
scorpion
handwalk
sasmson

b) warm up 5min
in teams of 2
2 rounds each
5 push press (empty bar)
10 deadlifts
plank hold until partner finished
partner does 250/200m ski

c) team conditioning 30min
in teams of 2
amrap 30min
5 push press 50/35
10 deadlifts
200/150m ski

*partners switch after full rounds