WODs

a) mobility / warm up 5min
line drills

b) benchmark conditioning 60min
""Murph""
for time
1mile (1,6km) run
100 pull ups
200 push ups
300 squats
1mile run

optional weight vest 9/6kg

compare to 28.05.19

a) mobility
1min each
samson
handwalk + push ups
inverted hamstring stretch
glute bridges

b) warm up 6min
2 rounds
1min on each station
burpees
alternating db deadlfits
row

c) conditioing 32min
emom 32min (8 rounds)
1. 6-12 burpees
2. 16-20 db snatches
3. 10-15 cal row
4. rest

a) mobility 3min
1min each
scorpion
handwalk
sasmson

b) warm up 5min
in teams of 2
2 rounds each
5 push press (empty bar)
10 deadlifts
plank hold until partner finished
partner does 250/200m ski

c) team conditioning 30min
in teams of 2
amrap 30min
5 push press 50/35
10 deadlifts
200/150m ski

*partners switch after full rounds

a) mobility 5min
dowel drills

b) snatch warm up 5-10min

c) complex 15min
5 sets for load
3 position power snatch

d) conditioning 12min
for time
1-10 burpee box jump overs 60/50
10-1 power snatch 40/30

HIMMELFAHRT

a) mobility 4min
1min each
sumo squat
calf stretches
hip cross over
dead bugs

b) warm up 5min
for quality
50-10 rope jumps
5-1 tempo db goblet squat (3sec down)

c) front squat 10min
5 x 1 @ 75%-85%

d) conditioning 20min
amrap 5min
buy in 100 double unders
12 toes to bar
12 dumbbell front squats 20/15

rest 2:30min

amrap 5min
buy in 100 double unders
9 toes to bar
9 dumbbell thrusters 20/15

rest 2:30min

amrap 5min
buy in 100 double unders
6 toes to bar
6 dumbbell clusters 20/15