WODs

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a) mobility 4min
1:00 each
scorpion
handwalk
sumo squat stretch
bird dog

b) warm up 5min
2-3 rounds
7 tall muscle cleans (empty bar)
7 press in split
7 ring rows
7 squats

c) split jerk 15min
build to a 1 rm

d) benchmark conditioning 15min
"Nasty Girls"
3 rounds for time
50 air squats
7 ring muscle ups
10 hang power cleans 60/40

compare to 10.11.17

HYROX PFT

for time
1km run
50 burpee broad jumps
100 lunges
1000m row
30 hand release push ups
100 wall balls

a) mobility 4min
1:00 each
scorpion
dynamic lat stretch
instep rotation stretch
samson stretch

b) warm up 5min
in teasm of 2
2 rounds each
10 press (empty bar)
10 ring rows
partner rows

into

2 rounds each
10 sumo deadlifts (empty bar)
10 push ups
partes bikes

c) team conditioning 35min
in teams of 2
for time

3 rounds
500m ski
42 push press 40/30
24 pull ups

into

3 rounds
1000 bike
42 sumo deadlift high pulls 40/30
24 ring dips

a) mobility 4min
1:00 each
sumo squat stretch
handwalk
scorpion
bird dogs

b) warm up 5min
3-4 rounds
5 db goblet squats
5 burpees
5 single db power cleans / arm
5 ring rows

c) conditioning 12min
"GFG Open 18.5 & 18.2a"
1-2-3-4-5-6-7-8-9-10
dumbbell squats 20/15
bar facing burpees

into

1 rm clean

d) clean + bar muscle ups 15min
10-8-6-4-2
power clean 50-90%
bar muscle ups / burpee pull ups

a) mobiity 4min
1:00 each
scorpion
down dog and seal
calf stretch
plank hold

b) warm up 8min
emom 8min (2 rounds)
1. sit ups
2. burpees
3. box step ups 50cm
4. cal row

c) conditioning 35min
7 rounds for max reps
1:00 wall ball sit ups 20/14
1:00 push ups
1:00 box jumps 50cm
1:00 cal row
1:00 rest

a) mobility 4min
1:00 each
pass through
sumo squat stretch
calf stretch
dowel overhead squat

b) warm up 5min
3-4 rounds
5 snatch grip push jerks (empty bar)
5 high hang power snatch
50 single unders / double under practice

c) hang power snatch 10min
build to a heavy single hang power snatch

d) conditioning 25min
for time
100-20 double unders
50-10 wall balls 9/6
25-5 hang power snatches 35/25kg