WODs

a) mobility 4min
1:00 each
handwalk
curtsy squats
calf stretch
plank shoulder taps

b) warm up 8min
emom 8min
1. 30s nose to wall shoulder taps
2. bike
3. step overs
4. jumping jacks

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15 cal bike
3. 10-15 db step overs 50cm
4. 20-30 bench hop overs
5. rest

a) mobility 4min
1:00 each
sumo squat stretch
samson stretch
down dog and seal
sqaut hold

b) warm up 5min
in teams of 2
2 rounds each
A: 10 med ball squats + 10 med ball sit ups
B: run

c) team conditioning 35min
amrap 35min
100 wall balls 9/6
50 toes to bar
10 laps med ball run
*partner have to switch after each round

a) mobility 4min
1:00 each
inverted hamstring stretch
handwalk
instep rotation stretch
glute bridge (walk outs)

b) warm up 5min
2 rounds
5 burpees
10 deadlifts (empty barbell)
15 bend over rows
200m row

c) deadlift test 15min
build to a heavy single

*compare to 22.08.22

d) conditioning 18min
for time
36 burpee pull ups
63 dumbbell hang power snatches* 25/17,5
1500/1200m row
*switch arms every 5 reps

a) mobility 4min
1:00 table top
1:00 calf stretch
1:00 handwalk + push ups
0:30 hollow rocks / hold

b) warm up 6min
emom 6min
1. bike / ski
2. 30sec handstand hold
3. step ups

c) hanstand push up test 8min
for time
50 strict handstand push ups

d) conditioning
emom 20min (5 rounds)
1. max cal bike
2. max box jump overs
3. max cal ski
4. max ball slams 20/15

*score is total number of lowest reps

a) mobility 4min
1:00 each
dynamic lat stretch
handwalk
instep rotation stretch
scapula pull ups

b) warm up 6min
3 rounds
1:00 row
5 ring rows
5 push ups
30sec superman hold

c) strict pull ups test 8min
for time
50 strict pull ups

d) strict press test 12min
build to a heavy singe

*compare to 26.08.22

d) 2k row test 10min
for time
2000m row

a) mobility 4min
1:00 each
scorpion
handwalk
calf stretch
reverse plank hold

b) warm up 6 min
emom 4min
1. cal bike
2. 5 push ups + 10 russian kettlebell swings (light weight) + 20 single unders

c) strict ring dips test 8min
for time
50 reps for time

d) conditioning 20min
amrap 2min x 5
10 hang power cleans 60/40
30 double unders
max calories bike

rest 2:00 between rounds