WODs

a) mobility 5min
1min foam rolling quads
1min foam rolling porsterior chain
1min samson stretch
1min sumo squat stretch
1min scorpions

b) warm up 5min
for 5min
5 back squats
5 good mornings
5 behind the neck press
*try to not drop the barbell

c) back squat (cycle retest) 15min
3rm back squat

compare to 05.11.2021

d) benchmark conditioning 10min
"Diane"
21,15,9
deadlifts
handstand push ups

compare to 22.08.2019

a) warm up
emom 6min
30-45sec reverse snow angels
30-45sec plank

b) strong(wo)man 38min
in teams of 2

for total reps
amrap 8min
reverse sled drag 60/40

2min rest

amrap 8min
kb waiters walk 24/16

2min rest

amrap 8min
d-ball step overs 30/20

2min rest

amrap 8min
yoke carry

a) mobility 4min
1min 90/90 stretch
1min instep + rotation
1min samson stretch
1min handwalk + push ups

b) warm up 5min
2 rounds
30 rope jumps
10 push ups
30 rope jumps
10 good mornings (empty bar)

c) deadlift (cycle retest) 10min
3 sets
10 deadlifts

compare to 03.11.21

d) conditioning 15min
for time

4 rounds
30 double unders
20, 15, 10, 5 ring dips

into

4 rounds
30 double unders
20, 15, 10, 5 chest to bar pull ups

a) mobility 5min
1min pass throughs
1min around the world
1min standing rotations
1min forward leg swings
1min side leg swings

b) warm up 10min
barbell warm up

c) oly complex 12min
emom 12min
1. 1 curtis-p
2. 2 curtis-p
3. 3 curtis-p
*build in weight

d) conditioning 15min
6 rounds
6 box jump overs
6 power cleans 50/35
6 toes to bar
6 front rack lunges
6 burpees over the bar
6 push presses

a) mobility 3min
1min sumo squat + rotation
1min db jefferson curl
1min kneeling lat stretch

b) warm up 5min
2 rounds
10/8 cal row
10 db goblet squats
10 db good mornings

c) chin ups (cycle retest) 10min
3 sets
max effort strict chin ups

compare to 01.11.2021

d) conditioning 18min
amrap 18min
18 wall balls 9/6
15cal row
12 alternating db snatches 25/20

a) mobility 3min
1min samons stretch
1min handwalks
1min hip cross overs

b) warm up 8min
2 easy rounds
1min straight arm burpees
1min sit ups
1min lunges
1min row

c) sweat club 30min
emom 30min (10 rounds)
1. 4 burpees + 8 sit ups + 12 jumping lunges
2. 10-15cal row
3. rest