WODs

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

b) warm up 5min
3 rounds
10 elbow rotations
10 good mornings
10 plank push ups

c) clean complex 14min
work up to a heavy triple complex of
3 deadlifts
2 power cleans
1 hang power clean

d) conditioning 16min
9 rounds for time
9 deadlifts (bodyweight)
3 wall walks

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

b) warm up 5min
amrap 5min
10 push ups
10 ring rows
10 straight leg sit ups
10/8 cal row

c) bench press + pull up 15min
3 sets
3 bench press*
5 weighted pull ups

*start at 80%

d) conditioning 16min
for time
60/50 cal row
60 toes to bar

on every 2min (starting at 0:00)
10 burpees over the rower

a) mobility 4min
1:00 each
hand walk
samson stretch
scorpion
calf stretch

b) warm up 5min
on every 2:30 x 2
10 kb deadlifts / russian swings
10 step ups / box jump overs
remaining time bike / ski

c) conditioning 29min
4 rounds
amrap 5min
30 kettlebell swings 24/16kg
30 box jump overs
max cal bike / ski

3 min rest

CONGRATULATIONS TO ALL HiLife CHALLENGE PARTICIPANTS!
YOU DID IT!

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
sumo squat stretch
scorpion

b) warm up 4min
tabata (20sec on / 10sec off)
squats
push ups
mountain climbers
burpees

c) back squat 15min
3-2-1-3-2-1 back squats
start @ 73% - final set @ 88%

d) conditioning 15min
"HiLife Challenge Benchmark WOD"
amrap 15min
5 burpees
10 sit ups
15 squats

compare to 8.1.24

a) mobility 4min
1:00 each
samson stretch
hand walk
inverted hamstring stretch
scorpion

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 lunges
1:00 db swings

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping lunges
4. 10-20 db snatches
5. rest

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

b) warm up 6min
2 rounds
10 elbow rotations
10 good mornings (empty bar)
5 burpees
partner does bike / ski

c) conditioning 35min
in teams of 2
for time
150 power cleans 50/35kg
150 cal bike
150 burpees over the bar
150 cal ski