WODs

a) mobility 3min
1min each
scorpions
handwalks
samson stretches

b) warm up 5min
in teams of 2
1 round each
500/400m bike *arms only
partner does amrap
5 burpees
5 ring rows
5 step overs 60/50

c) conditioning 30min
on the 5:00 x 6 rounds
1000/800m bike
20 burpee pull ups
max db step overs 20/15

a) mobility 4min
1min each
alternating pigeon
calf stretch
sumo squat stretch
bird dogs

b) warm up 5min
3 rounds for quality
9 squats
6 deadlifts 20/15*
30 single unders

*increase by 20/10 each round

c) deadlift 15min
for total load
5 sets of 5 reps

d) conditioning 15min
amrap 15min
9 deadlifts 100
60 double unders
30 wall balls 9/6

a) mobility 4min
1min each
foam roller upper back
lat stretch on foam roller
instep rotations
scorpions

b) warm up 5min
2 rounds
250/200m row
10 scap retractions
250/200m row
5 strict pull ups

c) strict pull ups 5min
1 set
max unbroken strict pull ups

conditioning 25min
amrap 25min
7 box jump overs
7 burpees to target
7 toes to bar

every 5min (starting at 0:00)
500/400m row

a) mobility
1min each
pass throughs
samson stretches
handwalk + push ups
prone behind the neck press

b) warm up 5min
in teams of two
2 rounds each
200m run
partner does
10 shoulder presses + overhead hold
until partner returns from running

c) strict press 10min
for total load
5 sets of 5

d) conditioning 20min
10 rounds
200m run
10 alternating db lunges 20/15
10-1 db shoulder to overhead

a) mobility 4min
1min each
inverted hamstring stretch
handwalks
hip cross overs
plank hold

b) snatch warm up 5-10min

c) power snatch 10min
unbroken sets for load
15-12-9 power snatches

d) conditioning 20min
50-40-30-20-10 reps for time
swings 24/16
sit ups

100m kb carry after each round

a) mobility / warm up 5min
line drills

b) benchmark conditioning 60min
""Murph""
for time
1mile (1,6km) run
100 pull ups
200 push ups
300 squats
1mile run

optional weight vest 9/6kg

compare to 28.05.19