WODs

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

a) mobility
1:00 each
scorpion
sumo squat sretch
calf stretch
scapula push ups

b) warm up
emom 5min
5 push ups
10 squats
x rope jumps

c) bench press 15min
on the 2:30 x 6 sets:
3-4 bench press @ 68-78%

d) conditioning 20min
for time
50-40-30-20-10 wall balls 9/6
100-80-60-40-20 double unders

a) mobiity 4min
handwalk
instep rotation stretch
samson stretch
glute bridge hold

b) warm up 5min
3 rounds
250/200m row
12 good mornings (empty bar)
12 step ups

c) deadlift 15min
on the 3:00 x 5 sets:
3 deadlifts @ 78%

d) benchmark conditioning 15min
"Christine"
3 rounds for time
500/400m row
12 deadlifts (bodyweight)
21 box jumps overs 60/50

compare to 21.01.20

a) mobiltiy 4min
1:00 each
warrior squat
scorpion
down dog and seal
snatch grip shoulder rotation

b) warm up 5min
4 rounds
5 push ups
10 sit ups
15 squats

c) hang power snatch 12min
on the 2:00 x 6 sets:
1. 3 reps @ 75%
2. 2 reps @ 78%
3. 2 reps @ 78%
4. 2 reps @ 83%
5. 1 reps @ 86%
6. 1 reps @ 86%

d) conditioning 20min
amrap 20min
5 burpees over the bar
10 sit ups
15 squats

every 4 min (starting at 0:00)
15 hang power snatches 30/25

a) mobility 4min
1:00 each
pass through
dowel lat stretch
handwallk
overhead squat

b) warm up 5min
3-4 rounds
5 strict pull ups / ring rows
10 push ups
15 dowel overhead squats

c) overhead squat 15min
on the 2:30 x 6 sets:
1. 6 reps @ 70%
2. 4 reps @ 73%
3. 2 reps @ 75%
4. 6 reps @ 73%
5. 4 reps @ 75%
6. 2 reps @ 78%

d) conditioning 18min
5 rounds for time
12/9 cal row
9 bar muscle ups / c2b pull ups
6 wall walks

a) mobility 4min
1:00 each
hip cross over
scorpion
down dog and seal
samson

b) warm up 6min
3 rounds
45sec on / 15sec off
erg of choice
plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 dumbbell plank rows
3. 10-15cal bike
4. 15-25 sit ups
5. rest