WODs

a) mobility 3min
1min sumo squat + rotation
1min db jefferson curl
1min kneeling lat stretch

b) warm up 5min
2 rounds
10/8 cal row
10 db goblet squats
10 db good mornings

c) chin ups (cycle retest) 10min
3 sets
max effort strict chin ups

compare to 01.11.2021

d) conditioning 18min
amrap 18min
18 wall balls 9/6
15cal row
12 alternating db snatches 25/20

a) mobility 3min
1min samons stretch
1min handwalks
1min hip cross overs

b) warm up 8min
2 easy rounds
1min straight arm burpees
1min sit ups
1min lunges
1min row

c) sweat club 30min
emom 30min (10 rounds)
1. 4 burpees + 8 sit ups + 12 jumping lunges
2. 10-15cal row
3. rest

a) mobility 4min
2min handwalk + scorpion flow
2min samson + elbow instep flow

b) warm up 6min
2 rounds
12 power clean (empty bar)
9 front squats
6 push jerks
3 cluster
partner does easy ski

c) team conditioniung 35min
in teams of 2
for time
100cal ski
100 power cleans 50/35
75cal ski
75 front squats 50/35
50cal ski
50 push jerks 50/35
25cal ski
25 clusters 50/35

a) mobility 4min
1min barbell quad smash
1min warrior squats
1min barbell ankle stretch
1min lat stretch on box

b) warm up 5min
2 rounds
10 squats
10 deadlifts (empty bar)
10 step ups
10 shoulder press (empty bar)

c) back squat (cycle) 10min
2 x 7, 1 x max back squats 85% of 3rm

d) open prep conditioning 15min
for time
55 deadlifts 100/70 kg
55 toes to bar
55 box jump overs 60/50
55 handstand push ups

a) mobility 3min
1min sumo squat stretch + rotation
1min kneeling lat stretch
1min bird dogs

b) warm up 6min
emom 6min
1. 3 rope pull ups
2. 5 burpees + 10 squats
3. 10-15cal bike

c) rope climb 10min
accumulate 10 rope climbs

d) conditioning 18min
for max reps
3min wall balls
3min burpee broad jumps
3min bike

2min wall balls
2min burpee broad jumps
2min bike

1min wall balls
1min burpee broad jumps
1min bike

a) mobility 4min
1min 90/90 stretch
1min instep rotation stretch
1min samson stretch
1min jefferson curl

b) warm up 5min
2-3 rounds
10 good mornings (empty bar)
8 back rack lunges
6 ring rows / strict pull ups

c) deadlift (cycle) 12min
work up to a heavy 1rep deadlift
*start with your heaviest load from last week and climb to a heavy single

d) conditioning 15min
amrap 15min
15m double db front rack walking lunges 20/15
12 pull ups
9 double db hang cleans 20/15