WODs

a) mobility 3min
01:00 each
samson stretch
scorpions
instep rotations

b) warm up 4min
amrap 4min
10 pass throughs
10 air squats
10 behind the neck strict press

c) front squat 12min
find a heavy a heavy set of 10

d) conditioning 18min
for time
30 hang power snatches 40/30kg
600m run
20 hang power snatches
400m run
10 hang power snatches
200m run

*every break 200m run

a) mobility 3min
01:00 each
handwalk
calf stretch
lat stretch

b) warm up 5min
on every 02:30 x 2 rounds
12/10cal row
30 single under
10 ring rows
remaining time plank hold

c) conditioning 32min
for time
4 rounds of "work" + 80/64cal row
3 rounds of "work" + 60/48cal row
2 rounds of "work" + 40/32cal row
1 round of "work" + 20/16cal row

[work]:
30 double unders
5 strict pull ups
15 abmat sit ups

a) mobility 3min
01:00 each
handwalk
hip cross over
scorpions

b) warm up 5min
3 rounds
10 good mornings
8 medball squats
6 push ups

c) sumo deadlift 12min
heavy set of 10

d) benchmark conditioning 11min
"Scotty"
amrap 11min
5 deadlifts, 125 /85 kg
18 wallballs, 20/14lbs
17 burpees over the bar

(weight for the deadlifts < 70% 1rm)

e) core 4min
tabata (20sec on / 10sec off)
side plank *
*alternate each interval

a) mobility 3min
01:00 each
lat stretch on box
calf stretch
hand walk

b) warm up 5min
amrap 5min
10/ 8 cal bike / ski
10 box step ups
10 single arm db hang cleans

c) conditioning 29min
amrap 4min x 6 rounds
20 single db hang clean & jerk 22,5/15kg
20 box jumps 60/50cm
max. cal bike/ski

1:00 rest between rounds

a) mobility 3min
1:00 each
hand walk
scorpions
hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
6 scap. push ups
5 push ups
4 burpees
remaining time row

c) bench press 12min
heavy set of 10

d) benchmark conditioning 10min
for time
2,000m row

compare to 27.11.23

e) finisher 5min
2:00
max. banded good mornings
1:00 rest
2:00
max. banded monster walk

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 8-15 v-ups
3. 8-15 cal bike or ski
4. 10-20 kb goblet squats
5. rest