WODs

a) mobility 4min
1min 90/90 stretch
1min instep rotation
1min samson stretch
1min hip crossover

b) warm up 4min
emom 4min
30-45sec barbell good morning
30-45sec barbell sit up

c) deadlift cycle 15min
7 x 2 deadlifts
*start with your heaviest load from last week and climb to a heavy set of 2 reps

d) conditioning 15min
5 rounds for time
60m kb suitcase carry (8 x 7,5m)
30 sit ups
15 swings 32/24

a) mobility 4min
1min sumo squat stretch
1min calf stretches
1min handwalk + push up
1min scorpions

b) primer 15min
3 sets for quality
30sec handstand hold
60sec wall sit

into

3 sets for quality
10 pausing db goblet squats
60m single db overhead walk

c) benchmark conditioning 20min
"Coe"
10 rounds for time
10 thrusters
10 ring push ups

compare to 13.12.2019

a) mobility 4min
1min instep rotations
1min hnadwalk + push up
1min alternating calf stretches
1min hip cross overs

b) warm up 5min
2 rounds
6 supinated grip ring rows
8 superman (1sec hold)
10 straight leg sit ups
1min rope jumps

c) chin ups (cycle) 9min
based on max reps
5-9 reps: 4-4-4-3-2
10-14 reps: 9-8-8-7-6
15-19 reps: 12-10-10-8-6
20-24 reps: 18-15-14-10-6
25+ reps: 20-16-16-12-8

d) conditioning 19min
5 x amrap 3min
4 devils press 20/15
6 toes to bar
24 double unders

1min rest between rounds

a) mobility 3min
1min scorpion
1min hand walk
1min sumo squat stretch

b) warm up 6min
2 rounds
1min bike
1min squats
1min kb deadlifts

c) sweat club 32min
emom 32min
1. 10-15 wall balls
2. 10-15cal bike
3. 15-20 kb swings
1min rest

a) mobility 3min
handwalk + push up
scorpion
samson stretch

b) warm up 6min
2 rounds
8 straight arm burpees
8 ring rows
8 tall muscle clean
partner does ski

c) conditioning 30min
in teams of 2
for max reps

amrap 10min
20 burpee pull ups / bar muscle ups
60 hang power cleans 60/40
max cal ski

3min rest

amrap 8min
20 burpee pull ups / bar muscle ups
40 hang power cleans 60/40
max cal ski

3min rest

amrap 6min
20 burpee pull ups/ bar muscle ups
20 hang power cleans 60/40
max cal ski

a) mobility 4min
1min scorpions
1min calf stretch
1min handwalk + push up
1min sumo squat stretch

b) warm up 6min
2-3 rounds
6 push ups
9 db goblet squat
12 alt db deadlift
30sec rope jumps

c) back squat (cycle) 12min
4 x 5 back squats 85% of 3rm

d) conditioning 13min
amrap 13min
3 strict ring dips
30 double unders
3 db snatches 20/15
3 ring dips
30 double unders
6 db snatches
3 ring dips
30 double unders
9 db snatches