WODs

a) mobility 4min
1:00 each
samson stetch
handwalk
instep rotation stretch

b) warm up 8min
2 rounds
40sec off / 20sec off
sit ups
kb deadlifts
plank shoulder taps
bike

c) conditioning 34min
emom 35min (7 rounds)
1. 15-20 wall ball sit ups
2. 15-20 kb high pulls
3. 3-5 shoot through
4. 10-15 cal bike
5. rest

a) mobility 3min
1:00 each
box shoulder stretch
table top bridge
calf stretch

b) warm up 9min
in teams of 2
3 rounds each
A: ski (increasing pace each round)
B: 1 round
8 strict press (1.) push press (2.) push jerk (3)
8 burpees (1.) box step ups (2.) burpee box jumps (3.)

c) team conditioning 32min
amrap 32min
16 push jerks 60/40
16 burpee box jumps 60/50
32cal ski

a) mobility 3min
1:00 each
handwalk + push ups
scorpion
instep rotation stretch

b) warm up 4min
tabata (8 intervals)
good mornings (empty bar)
strict press

c) deadstop deadlift 15min
5-5-4-4-3-3
start at 65%

d) conditioning 12min
for time
42-30-18 kettlebell swings 32/24
21-15-9 handstand push ups

a) mobility 3min
1:00 each
warrior squat
kneeling lat stretch
barbell front rack stretch

b) warm up 5min
2 rounds
250/200m row
10 air squat (1.) / empty barbell front squats (2.)
6 ring rows (1.) / scapula pull ups (2.)

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

d) benchmark conditioning 10min
"Jackie"
for time
1000m row
50 thrusters
30 pull ups

compare to 02.10.2019

a) mobility 3min
1:00 each
pass through
samson stretch
calf stretch

b) warm up 4min
emom 4min
5 burpees + 50 single unders

c) hang power snatch 9min
emom 9min
1-3 reps
*start at around 65% and build to a heavy single

d) conditioning 20min
amrap 20min
4 dumbbell hang power snatches (each arm) 20/15
6 burpees over the dumbbell
24 double unders

a) mobility 3min
1:00 each
scorpion
handwalk
calf stretch

b) warm up 5min
12-9-6 reps
banded good mornings
push ups
step overs 60/50

c) bench press 10min
build to a heavy set of 5 reps

d) conditioning 19min
5 rounds x amrap 3min
3 deadlifts 80/60
6 push ups
9 box jump overs 60/50

rest 1min between rounds