WODs

a) mobility 5min
1:00 each
foam roller calf
foam roller quads
sumo squat stretch
lat stretch on foam roller
hip circles

b) warm up 5min
2 rounds
60sec row
40sec wall sit
20sec chin over bar/ring hold

c) back squat 15min
on the 2:30 x 6 sets:
1. 7 reps @ 65%
2. 5 reps @ 68%
3. 3 reps @ 70%
4. 7 reps @ 68%
5. 5 reps @ 70%
6. 3 reps @ 73%

d) conditioning 18min
for time (partition however)
1500m row
100 thrusters 20/15
50 pull ups

a) mobility 4min
1:00 each
alternating pigeon stretch
instep rotation stretch
down dog and seal
bird dog

b) warm up 5min
21-15-9
banded good mornings
push ups

c) deadlift 15min
5 sets:
1 deadlift @ 83%

benchmark conditioning 20min
""Donny""
21-15-9-9-15-21 reps for time
deadlifts 100/70
burpees

compare to 21.04.22

a) mobility 4min
1:00 each
pass through
sumo squat stretch
instep rotation stretch
overhead squat

b) warm up 5min
amrap 5min
5 tall muscle snatch
5 overhead squats
50 single unders

b) hang squat snatch 10min
build to a heavy single

c) conditioning 20min
5 rounds for time
60 double unders
15 overhead squats 40/30
10 strict pull ups

a) mobility 3min
1:00 each
scorpion
handwalk
calf stretch
reverse snowangles

b) warm up 6min
emom 6min
1. 5 push ups + 10 step ups
2. 10 one arm db swings / arm
3. row

c) conditioning 32min
emom 32min (8 rounds)
1. 5-10 burpee box jumps 50
2. 15-20 single db hang clean & jerks 20/15*
3. 10-15 cal row
4. rest

*switch arm every 5 reps

a) mobility 4min
1:00 each
samson stretch
handwalk
instep rotations stretch
bird dogs

b) warm up 6min
in teams of 2
2 rounds each
A: 10 reverse lunges +
5 burpees over the dumbbell
5 dumbbbell hang snatches each arm
B: easy ski

c) team conditioning 36min
4 rounds for time
1000m ski
100 single dumbbell reverse lunges 20/15
10 synchro single dumbbell devils press 20/15

a) mobilty 4min
1:00 each
inverted hamstring stretch
down dog and seal
hip crossovers
overhead hold

b) warm up 5min
3-4 rounds
5 deadlifts (empty bar)
5 tall muscle cleans
5 strict press
15 sit ups

c) clean & jerk 12min
on the 2:00 x 6 sets:
1.-2. 3 clean & jerks (moderate)
3.-4. 2 clean & jerks (moderate / heavy)
5.-6. 1 clean & jerk (heavy)

d) conditioning 7min
"Open 13.4"
amrap 7min
3 clean & jerks 60/40
3 toes to bar
6 clean & jerks 60/40
6 toes to bar
9 clean & jerks 60/40
9 toes to bar
...

e) hold 10min
accumulate
2min front rack hold 60/40
2min overhead hold
2min L-sit hang