WODs

a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
kneeling lat stretch

b) warm up 4min
3 rounds
10 front squats (empty bar)
10 strict press
10 ring rows

c) back squat 15min
4 sets
4 tempo back squats @ 70 %

*5 sec down

e) conditioning 10min
"Fran"
21-15-9
thrusters 40/30kg
pull ups

compare to 21.2.2022

a) mobility 3min
1:00 each
samson stretch
hand walk
scorpion

b) warm up 4min
on every 2:00 x 2
10 shuttle runs
10 push ups
remaining time hollow hold

c) bench press 12min
5x2 bench press @ 85-90%

heavier than last week.

d) conditioning 18min
for time
80 sit ups
400m farmers carry 20/15kg
20 shuttle runs (2x7,5m)
40 sit ups
200m farmers carry
20 shuttle runs
20 sit ups
100m farmers carry
20 shuttle runs

a) mobility 3min
1:00 each
pass through
overhead squat
hand walk

b) warm up 5min
amrap 5min
10 good morning (empty bar)
5 down ups
10 overhead squats
5 down ups

c) snatch complex 15min
work up to a heavy complex of
1 hang power snatch
1 power snatch
1 overhead squat

d) conditioning 10min
for time
30 deadlifts 50/35kg
15 burpees over the bar
20 overhead squats
15 burpees over the bar
10 power snatches
15 burpees over the bar

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
hand walk + push up
calf stretch

b) warm up 6min
1 round
1:00 ski
1:00 marching plank
1:00 row
1:00 db deadlifts
1:00 bike
1:00 jumping jacks

c) conditioning 35min
emom 35min (5 rounds)
1. 8-15 cal ski
2. 10-20 push ups
3. 8-15 cal row
4. 10-20 alt. db snatch
5. 8-15 cal bike
6. 15-30 parallette jump overs
7. rest

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

b) warm up 5min
in teams of 2
amrap 5min
5 push ups
10 ring rows
15 air squats
partner bikes

c) conditioning 35min
in teams of 2 for total reps
amrap 5min x 6
30/27/24 cal bike
20 pull ups
max db thrusters 20/15kg

1 min rest

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

b) warm up 6min
emom 6min
1.: 5 burpees + 5 good mornings
2: 10/8 cal row

c) power clean 12min
on the 3:00 x 4
3 power cleans

d) conditioning 15min
for time
30 hang power cleans 60/40kg
20 burpees over the rower
1000 m row
20 burpees over the rower
30 hang power cleans