WODs

a) mobility 4min
1:00 each
elbow instep rotation
cossack squat
kneeling lat stretch
calf stretch

b) warm up 5min
1 round
15 ring rows
50 single unders
15 push ups
50 single unders
15 air squats
50 single unders

c) front squat 12min
3 x 10 @ 70%
1 x max front squats @ 70%

1-2min rest between sets.

d) conditioning 15min
4 rounds
amrap 3min
75 double unders
15 dumbbell thrusters 20/15
max gymnastics reps

1min rest.

ring rows: 1 point
pull ups: 2 points
chest to bar pull ups: 3 points
bar muscle ups: 4 points

a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
inverted hamstring stretch

b) warm up 6min
2 rounds
10 good mornings (empty bar)
10 elbow rotations
10 strict press
10/8 cal row

c) barbell complex 10min
build to a moderate heavy complex of
3 deadlifts
2 hang power cleans
1 push jerk

d) conditioning 20min
amrap 4min
3 rounds of "DT" 40/30kg
max cal row

4min rest

amrap 4min
2 rounds of "DT" 50/35kg
max cal row

4min rest

amrap 4min
1 round of "DT" 60/40kg
max cal row

1 round of "DT":
12 deadlifts
9 hang power cleans
6 push jerks 

a) mobility 3min
1:00 each
pass through
sumo squat stretch
overhead squat (dowel)

b) warm up 6min
3 rounds
200m run
10 overhead squats (empty bar)

c) overhead squat 12min
build to a heavy set of 3

d) benchmark conditioning 18min
"Nancy"
5 rounds for time
400m run
15 overhead squats 40/30kg

compare to 29.7.2022

a) mobility 4min
1:00 each
hand walk
elbow instep rotation
samson stretch
inverted hamstring stretch

b) warm up 8min
2 rounds
1:00 push ups
1:00 bike
1:00 kb deadlifts
1:00 step ups

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal bike
3. 10-20 kb high pulls
4. 10-20 box jumps
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
kneeling lat stretch

b) warm up 6min
2-3 rounds
10 ring rows
10 sit ups
10 lunges
partner does burpees

c) conditioning 30min
in teams of 2
amrap 30min
4 gymnastics complex
5 burpees
6 double db front rack lunges 20/15

1 gymnastics complex:
1 pull up + 1 toes to bar

a) mobility 4min
1:00 each
samson stretch
inverted hamstring stretch
kneeling lat stretch
calf stretch

b) warm up 5min
2 rounds
50 single unders
100m run
5 elbow rotations
10 good mornings (empty bar)

c) power clean 12min
build to a heavy set of 3

d) conditioning 18min
3 rounds for time
400m run
30-20-10 power cleans 60/40kg
100 double unders