WODs

a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
kneeling lat stretch
hip crossovers

b) warm up 4min
amrap 4min
10 ring rows
10 plank push ups
10/8 cal row

c) strict pull ups + dips 12min
3 sets for total reps
max unbroken strict pull ups
1 min rest
max unbroken strict (ring) dips
1 min rest

d) conditioning 20min
on every 2:00 x 10
5 pull ups
10 push ups
15 sit ups
max distance row

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

b) warm up 4min
on every 2:00 x 2
10 db swings (5/side)
10 lunges
remaining time bike/ski

c) strict press 10min
heavy set of 10

repeat from 21.10.24

d) conditioning 18min
for time
18-15-12
db hang snatches right 22.5/15kg
cal bike
db hang snatches left
cal ski

into

40 db overhead lunges

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hip crossovers
calf stretch

b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike / ski
1:00 step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-30 medball twists
3. 8-15 cal bike or ski
4. 10-20 db step ups
5. rest

a) mobility 4min
1:00 each
sumo squat stretch
hand walk + push up
calf stretch
kneeling lat stretch

b) warm up 6min
in teams of 2
2 rounds
10 ring rows
10 front squats
10 strict press
partner runs 200m

c) conditioning 36min
in teams of 2
4 rounds for time
800m run with plate 20/15/10kg
40 pull ups
20 thrusters 60/40kg

a) mobility 4min
1:00 each
sumo squat stretch
pass throughs
around the worlds
calf stretch

b) warm up 4min
amrap 4min
10 good mornings
10 back squats
10 behind the neck press
10 step ups

c) back squat 12min
build to a heavy set of 10

d) conditioning 12min
for time
75 power snatches 35/25kg

on every 2:00 starting at 0:00
20 box jumps 60/50cm

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

b) warm up 5min
on every 2:30 x 2
10 snow angels
10 scapula push ups
10 push ups
remaining time bike / ski

c) strict (weighted) dip 10min
work up to a heavy set of 3

d) conditioning 21min
on the 3:00 x 7
18/14 cal ski
18/14 cal bike

score is slowest round