WODs

a) mobility 3min
1:00 each
handwalk + push ups
scorpion
instep rotation stretch

b) warm up 4min
tabata (8 intervals)
good mornings (empty bar)
strict press

c) deadstop deadlift 15min
5-5-4-4-3-3
start at 65%

d) conditioning 12min
for time
42-30-18 kettlebell swings 32/24
21-15-9 handstand push ups

a) mobility 3min
1:00 each
warrior squat
kneeling lat stretch
barbell front rack stretch

b) warm up 5min
2 rounds
250/200m row
10 air squat (1.) / empty barbell front squats (2.)
6 ring rows (1.) / scapula pull ups (2.)

c) front squat 15min
build to a heavy set of 5 reps

d) benchmark conditioning 10min
"Jackie"
for time
1000m row
50 thrusters
30 pull ups

compare to 02.10.2019

a) mobility 3min
1:00 each
pass through
samson stretch
calf stretch

b) warm up 4min
emom 4min
5 burpees + 50 single unders

c) hang power snatch 9min
emom 9min
1-3 reps
*start at around 65% and build to a heavy single

d) conditioning 20min
amrap 20min
4 dumbbell hang power snatches (each arm) 20/15
6 burpees over the dumbbell
24 double unders

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

b) warm up 5min
12-9-6 reps
banded good mornings
push ups
step overs 60/50

c) bench press 10min
build to a heavy set of 5 reps

d) conditioning 19min
5 rounds x amrap 3min
3 deadlifts 80/60
6 push ups
9 box jump overs 60/50

rest 1min between rounds

a) mobility 4min
down dog and seal
sumo squat stretch
instep rotation stretch
plank

b) warm up 5min
amrap 5min
10 cal row
8 hanging knee raises
6 med ball squats
4 muscle cleans (empty bar)
2 pull ups

c) conditioning 14min
"CFG Open 23.1"
amrap 14min
60 cal row
50 toes to bar
40 wallballs 9/6 kg
30 cleans 61 / 43 kg
20 muscle ups

d) optional rowing intervals 14min
for total calories
1:1 work/rest
2:30-2:00-1:30-1:00

a) mobilty 4min
1:00 each
handwalk
scorpion
hip crossover
bird dogs

b) warm up
2 rounds
1:00 kb deadlifts
1:00 burpees
1:00 bike
1:00 plank dips

c) conditioning 35min
emom 35min (7 rounds)
1. 15-25 kettlebell swings 24/16
2. 5-10 burpees box jumps
3. 10-15cal bike
4. 20-30 med ball russian twists