WODs

a) mobility 3min
1:00 each
inverted hamstring stretch
instep rotation stretch
back rack elbow rotations

b) warm up 6-8min
1 round
15/12cal ski/bike
then
15 deadlifts (empty bar)
15 box step overs 60/50
12 hang muscle cleans
12 box step overs 60/50
9 muscle cleans
9 box step overs 60/50
then
15/12cal bike/ski

c) power clean 12min
build to a heavy set of 3 reps

d) conditioning 15min
for time
45/30 cal ski

30-20-10 reps
dumbbell cleans 20/15
dumbbell box step overs 60/50

45/30 cal bike

a) mobility 3min
1:00 each
handwalk
scorpion
warrior squat

b) warm up 5min
in teams of 2
amrap 5min
5 burpee to a pull up bar
5 shuttle run (15m)
5 thrusters (empty bar)
5 shuttle run (15m)

then

build to a heavy thruster (opening weight for 23.2b)

c) conditioning 20min
"CFG Open 23.2"
a. amrap 15min
5 burpee pull ups
10 shuttle runs (15m)

add 5 burpee pull ups after each round

b. 5min to establish:
1 rm thruster (from the floor)

a) mobility 4min
1:00 each
samson stetch
handwalk
instep rotation stretch

b) warm up 8min
2 rounds
40sec off / 20sec off
sit ups
kb deadlifts
plank shoulder taps
bike

c) conditioning 34min
emom 35min (7 rounds)
1. 15-20 wall ball sit ups
2. 15-20 kb high pulls
3. 3-5 shoot through
4. 10-15 cal bike
5. rest

a) mobility 3min
1:00 each
box shoulder stretch
table top bridge
calf stretch

b) warm up 9min
in teams of 2
3 rounds each
A: ski (increasing pace each round)
B: 1 round
8 strict press (1.) push press (2.) push jerk (3)
8 burpees (1.) box step ups (2.) burpee box jumps (3.)

c) team conditioning 32min
amrap 32min
16 push jerks 60/40
16 burpee box jumps 60/50
32cal ski

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