WODs

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hand walk + push up

b) warm up 8min
2 rounds
1:00 medball thrusters
1:00 row
1:00 plank
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 wall balls
2. 8-15 cal row
3. 10-20 sit ups
4. 8-15 cal bike or ski
5. rest

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
hand walk

b) warm up 6min
in teams of 2
2 rounds
8 push ups
8 lunges
partner bikes

then
2 rounds
8 strict press
8 front rack lunges
partner bikes

c) conditioning 30min
in teams of 2
10 rounds
90 sec on / 90 sec off
8 push press 40/30kg
8 front rack lunges
max cal bike

a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
kneeling lat stretch

b) warm up 5min
2 rounds
15 air squats
12 step ups
9 ring rows
6 kb deadlifts

c) back squat 15min
work up to a heavy single

d) conditioning 15min
amrap 15min
12 kettlebell swings 24/16kg
10 kb box step ups
8 pull ups

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
hip crossovers

b) warm up 5min
on every 2:30 x 2
10/8 cal row
8 burpees
remaining time plank

c) bench press 12min
work up to a moderate heavy set of 4
then
max bench press at 65% of part 1

d) conditioning 20min
on the 2:00 x 10
15 sit ups
10-1 burpees over the rower
max cal row

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
inverted hamstring stretch

b) warm up 4min
tabata 20'' on / 10'' off
good mornings
air squats

c) deadlift 15min
(cycle week 3/3)
build to a heavy single

d) conditioning 15min
4 rounds for time
20 db deadlifts 22.5/15kg
10 db front squats
100m famers carry*

*every break during carry is 5 db front squats

a) mobility & warm up 6min
line drills

b) conditioning 34min
for time
300 double unders
2 mile run
100 toes to bar

partition however

compare to 12.9.2023"