WODs

a) mobility 4min
1:00 each
ankle stretch on box (30s each side)
hands on box shoulder stretch
sumo squat stretch
bird dog

b) warm up 5min
1 round
200m run
10 step ups
10 med ball squats
200m run
10 box jumps
10 wall balls

c) benchmark conditioning 30min
"Kelly"
5 rounds for time
400 m run
30 box jumps 60/50
30 wall balls 20/14lbs

compare to 27.9.22

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

b) warm up 5min
amrap 5min
10 db deadlifts
5 down ups
10 ring rows
5 down ups

c) squat snatch 15min
work up to a moderate to heavy single

d) conditioning 14min
amrap 14min
7 db snatches (r) 25/20kg
7 db snatches (l)
7 burpees
7 strict pull ups

a) mobility 4min
1:00 each
samson stretch
down dog to seal
scorpion
kneeling lat stretch

b) warm up 8min
2 rounds
1:00 lunges
1:00 row
1:00 push ups
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 jumping lunges
2. 8-15 cal row
3. 10-20 push press 20/15kg
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
inverted hamstring stretch

b) warm up 5min
amrap 5min
in teams of 2
10 scapula push ups
5 push ups
10 deadlifts (empty bar)
partner rows

c) conditioning 38min
in teams of 2
10 rounds for time
400/360m row
30 push ups
20-2 deadlifts 100/70kg

a) mobility 4min
1:00 each
elbow instep rotation
cossack squat
down dog to seal
calf stretch

b) warm up 5min
10 burpees
50 single unders
15 sit ups
50 single unders
20 air squats

c) back squat 10min
establish a 20 rep back squat

d) conditioning 20min
amrap 20min
60 double unders
30 v-ups
15 burpees

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
scorpion
calf stretch

b) warm up 5min
amrap 5min
10 good mornings (empty bar)
5 front squats
5 press
10 step ups

c) power snatch 12min
work up to a heavy touch and go 5 rep power snatch

d) conditioning 14min
amrap 14min
7 thrusters 40/30kg
7 box jumps 60/50cm
7 power snatches 40/30kg
7 box jumps