WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 kb swings
2. 10-20 jumping pull ups
3. 8-12 burpees
4. 8-15 cal bike
5. rest

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

b) warm up 6min
in teams of 2
amrap 6min
8/6 cal bike
6 push ups
6 front squats (empty bar)
6 shoulder press
partner rows

c) conditioning 38min
in teams of 2 for time
1 mile row
150 push ups
2 miles bike
200 thrusters 20/15kg
1 mile row

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

b) warm up 5min
amrap 5min
5 burpees
10 good mornings (empty bar)
30 single unders

c) deadlift 18min
15-12-9-15-12-9
start at 50%. 2nd wave heavier

d) conditioning 10min
amrap 10min
10 db snatches 20/15kg
20 double unders
20 db snatches
40 double unders
30 db snatches
60 double unders
...

a) mobility & warm up 6min
line drills

b) gymnastics strength 10min
emom 10min
1: 1-2 legless rope climbs
2. 15-30 sec dip support hold

c) conditioning 22min
for time
5 rounds for time
400m run
21-18-15-12-9
front squats 50/35kg
pull ups

a) mobility 3min
1:00 each
hand walk + push up
scorpion
hip crossovers

b) warm up 5min
2-3 rounds
10 shoulder press (empty bar)
10 sit ups
10/8 cal bike / ski

c) strict press 15min
on the 3:00 x 5
5 strict press @ 75-80%

d) conditioning 13min
amrap 6min
3 rounds
9 toes to bar
9 push press 60/40 kg
directly into
max cal bike

1 min rest

amrap 6min
3 rounds
9 toes to bar
9 push press 60/40 kg
directly into
max cal ski

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

b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
10 push ups
remaining time row

c) hang power clean 10min
build to a heavy set of 10

d) conditioning 20min
3 rounds x amrap 5min
27/21 cal row
21 power cleans 50/35 kg
15 burpee box jump overs 60/50

rest 2:30min between rounds

compare to 28.11.22