WODs

a) mobility 4min
1:00 each
pass through
sumo squat stretch
samson stretch
overhead squat

b) warm up 5min
on the 2:30min x 2
200/150m row
10 overhead squats (empty bar)
max nose to wall handstand hold

c) overhead squat 12min
build to a 1rm

d) conditioning 16min
for max reps
amrap 4min
400/300m row
21 overhead squats
max wall walks

rest 2min

amrap 4min
400/300m row
15 overhead squats 40/30
max wall walks

rest 2min

amrap 4min
400/300m row
9 overhead squats
max wall walks

a) mobility 4min
1:00 each
90/90 stretch
down dog and seal
instep rotation
glute bridge hold

b) warm up 5min
15-10-5 reps
good mornings (empty bar)
sit ups

emom 5 burpees (starting at 0:00)

c) deadlift 15min
build to a 3rm

d) conditioning 15min
amrap 15min
5 deadlifts 100/70
10 toes to bar
15 burpees over the bar

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a) mobility 4min
1:00 each
scorpion
handwalk
sumo squat stretch
bird dog

b) warm up 5min
2-3 rounds
7 tall muscle cleans (empty bar)
7 press in split
7 ring rows
7 squats

c) split jerk 15min
build to a 1 rm

d) benchmark conditioning 15min
"Nasty Girls"
3 rounds for time
50 air squats
7 ring muscle ups
10 hang power cleans 60/40

compare to 10.11.17

HYROX PFT

for time
1km run
50 burpee broad jumps
100 lunges
1000m row
30 hand release push ups
100 wall balls

a) mobility 4min
1:00 each
scorpion
dynamic lat stretch
instep rotation stretch
samson stretch

b) warm up 5min
in teasm of 2
2 rounds each
10 press (empty bar)
10 ring rows
partner rows

into

2 rounds each
10 sumo deadlifts (empty bar)
10 push ups
partes bikes

c) team conditioning 35min
in teams of 2
for time

3 rounds
500m ski
42 push press 40/30
24 pull ups

into

3 rounds
1000 bike
42 sumo deadlift high pulls 40/30
24 ring dips

a) mobility 4min
1:00 each
sumo squat stretch
handwalk
scorpion
bird dogs

b) warm up 5min
3-4 rounds
5 db goblet squats
5 burpees
5 single db power cleans / arm
5 ring rows

c) conditioning 12min
"GFG Open 18.5 & 18.2a"
1-2-3-4-5-6-7-8-9-10
dumbbell squats 20/15
bar facing burpees

into

1 rm clean

d) clean + bar muscle ups 15min
10-8-6-4-2
power clean 50-90%
bar muscle ups / burpee pull ups