WODs

a) mobility 3min
1:00 each
samson
hip crossover
back rack elbow rotation

b) warm up 5min
3 rounds
5 clean deadlift (empty bar)
5 tall muscle clean
15 hollow rocks / hold

c) power clean 12min
build to a heavy set of 5

d) conditioning 8min
for time
50 power cleans 70/50
on the minute 5 toes to bar

e) bike intervals 5min
5 rounds for calories
20sec max effort bike
40sec rest

a) mobility 4min
1:00 each
hand walk
scorpion
inverted hamstring stretch
calf stretch

b) warm up 6min
3 rounds
10 step ups
10 alt. db deadlifts
30sec handstand hold

c) strict press 18min
5-5-5-3-3-3-1-1-1
start at 65%.
rest 1-2 min between sets.

d) conditioning 12min
amrap 12min
9 box jumps 60/50
6 db snatches 20/15
3 strict handstand push ups

a) mobility 3min
1:00 each
kneeling lat stretch
scorpion
sumo squat stretch

b) warm up 4min
2 rounds for quality
10 ring rows
10 push ups
10 sit ups
10 squats

c) benchmark conditioning 40min
"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 air squats

3min rest between rounds.

compare to 20.4.22

a) mobility 3min
1:00 each
elbow instep rotation
cossack squats
calf stretch

b) warm up 6min
2 rounds
1min row
1min air squats
1min single unders

c) back squat 15min
5-3-1-5-3-1
start at 70%. 2nd wave heavier.
rest 1-2min between sets.

d) conditioning 15min
3 rounds for time
500/400m row
100m kb farmers carry 2x32/24
100 double unders

happy 1. Mai

a) mobility 4min
1:00 each
handwalk
samson stretch
plank shoulder taps
inverted hamstring stretch

b) warm up 8min
2 rounds
1:00 hand release push ups
1:00 bike
1:00 kb russian swings
1:00 cal row

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 10-15 cal row
3. 10-15 bike
4. 10-15 single db hang snatches / arm
5. rest