WODs

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

a) mobility 4min
1:00 each
sumo squat stretch
cossack squat
scorpion
squat hold

b) warm up 4min
tabata (8 x 20sec on / 10sec off)
squats
burpees

c) back squat test 15min
build to a heavy single

*compare to 24.08.22

d) conditioning 15min
for time
40 front squats 30/25
30 front squats 40/30
20 front squats 50/35
10 front squats 60/40

on the minute (starting at 0:00)
5 bar facing burpees

a) mobility 4min
1:00 each
handwalk
samson stretch
instep rotation stretch
plank shoulder taps

b) warm up 5min
in teams of 2
2 rounds as a relay
4 db burpees
8 ring rows
12/10 cal row

c) team conditioing 35min
in teams of 2
amrap 30min
200/150m row
4 double db snatches 20/15
8 alternating plank rows 20/15

*athletes can advance when station infront is clear

a) mobility 4min
1:00 each
handwalk
samson stretch
instep rotation stretch
plank shoulder taps

b) warm up 5min
in teams of 2
2 rounds as a relay
4 db burpees
8 ring rows
12/10 cal row

c) team conditioing 30min
in teams of 2
amrap 30min
200/150m row
4 double db snatches 20/15
8 alternating db plank rows 20/15

*athletes switch after each completed round

a) mobility 4min
1:00 each
cat and cow
half kneeling groin stretch
dynamic lat stretch
squat hold

b) warm up 5min
amrap 5min
5 strict pull ups / ring rows
10 push ups
15 squats
20 glute bridges

c) back squats / pull ups 15min
3-4 supersets
A: 1-2 back squats @ 85-90%
B: 80-90% of unbroken strict pull ups
*1st set is unbroken max reps

d) conditioning 15min
amrap 15min
6 push ups
9 box jumps 60/50
12 swings 24/16

a) mobility 4min
1:00 each
table top bridge
scorpion
dynamic lat stretch
scapula push ups

b) warm up 5min
3 rounds
5 press (empty bar)
30sec overhead hold
5 push ups
30sec tall plank hold

c) strict press / ring dip 15min
3-4 supersets
A: 1-2 strict press @ 85-90%
B: 80-90% of unbroken strict ring dips
*1st set is unbroken max reps

d) conditioning 15min
for time
1000m farmers carry (100 x 10m)
each break 5 db shoulder to overhead 20/15