WODs

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

b) warm up 8min
2 rounds
1:00 burpees
1:00 bike
1:00 plank
1:00 row

c) conditioning 35min
emom 35min (7 rounds)
1. 5-10 single arm devils press
2. 10-15 cal bike
3. 15-20 sit ups
4. 10-15 cal row
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
scorpion

b) warm up 5min
3 rounds
10 medball squats
10 ring rows
partner runs 100m

c) conditioning 35min
in teams of 2 for time
1,200m medball run

6 rounds
20 wall balls 20/14lbs
10 pull ups

800m medball run

4 rounds
20 wall balls
10 pull ups

400m medball run

2 rounds
20 wall balls
10 pull ups

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
inverted hamstring stretch

b) warm up 6min
barbell warm up

c) clean & jerk 12min
build to a heavy double

d) benchmark conditioning 8min
"Grace"
for time
30 clean & jerks 60/40

compare to 17.5.2022

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

a) mobility 3min
1:00 each
hand walk
calf stretch
kneeling lat stretch

b) warm up 5min
2 rounds
200m row
10 push ups
10 step ups 60/50

c) weighted strict pull up 10min
for total load
3-3-3-3-3

d) conditioning 25min
10 rounds for time
200m row
15 push ups
15 box jumps 60/50

a) mobility 4min
1:00 each
elbow instep rotation
handwalk
sumo squat stretch
calf stretch

b) warm up 6min
1 round
100m run
10 air squats
10 push ups

1 round
100m run
10 front squats (empty bar)
10 strict press

1 round
100m run
10 thrusters (empty bar)

c) strict press 12min
build to a heavy single

d) conditioning 15min
3 rounds for time
400m run
21-15-9 thrusters 40/30kg
1000/800m bike

a) mobility 3min
1:00 each
handwalk
pass throughs
prone behind the neck press

b) warm up 5min
3 rounds
10/8 cal row
5 snatch grip deadlifts (empty bar)
5 burpees

c) power snatch 10min
work up to a heavy 2 rep power snatch

d) conditioning 19min
amrap 5min
40/32 cal row
20 power snatches 30/20
max burpees over the rower

2min rest

amrap 5min
40/32 cal row
20 power snatches 30/20
max burpees over the bar

2min rest

amrap 5min
40/32 cal row
20 power snatches 30/20
max burpee pull ups