WODs

a) mobility 3min
1:00 each
kneeling lat stretch
scorpion
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

3min rest between rounds.

compare to 20.4.22

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

b) warm up 6min
2 rounds
1min row
1min air squats
1min single unders

c) back squat 15min
5-3-1-5-3-1
start at 70%. 2nd wave heavier.
rest 1-2min between sets.

d) conditioning 15min
3 rounds for time
500/400m row
100m kb farmers carry 2x32/24
100 double unders

happy 1. Mai

a) mobility 4min
1:00 each
handwalk
samson stretch
plank shoulder taps
inverted hamstring stretch

b) warm up 8min
2 rounds
1:00 hand release push ups
1:00 bike
1:00 kb russian swings
1:00 cal row

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 10-15 cal row
3. 10-15 bike
4. 10-15 single db hang snatches / arm
5. rest

a) mobility
1:00 each
hip crossover
sumo squat stretch
hands on box shoulder stretch

b) warm up 6min
3 rounds as a relay
12 sit ups
12 air squats
12 step ups

9 weighted sit ups
9 db front squats
9 burpees

6 toes to bar / knee raises
6 thrusters
6 burpee box jumps

c) conditioning 30min
in teams of 2
for time
120 toes to bar
120 db thrusters 20/15kg
120 burpee box jumps 60/50

a) mobility + warm up 6min
line drills

b) deadlift + pull ups 15min
5 sets
5-10 strict pull ups
1 deadlift @ 80%

rest 1-2 minutes between sets.

c) conditioning 15min
3 rounds for time
400m run
21 deadlifts 80/60 kg
12 chest to bar pull ups