WODs

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

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
kneeling lat stretch

b) warm up 7min
2 rounds
10 good mornings
10 elbow rotations
10 strict press
10 ring rows
partner bikes / skis

c) conditioning 36min
in teams of 2 for total calories
on every 12:00 x 3
70 cal bike
50 pull ups
30 barbell movement 60/40kg
max cal ski

*1st round: power cleans
2nd round: shoulder to overhead
3rd round: clean & jerks

a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
sumo squat stretch
row
burpees

b) front squat 12min
heavy set of 10

c) conditioning 16min
amrap 16min
12 db box step ups 22.5/15kg
8 single arm devils press

on every 4:00 starting at 0:00
500/450m row

d) posterior pump 4min
tabata (20'' on / 10'' off)
db glute bridges
box hamstring curls

a) mobility & warm up 5min
line drills

b) conditioning 22min
5 rounds for time
400m run
10 toes to bar
100m farmers carry 22.5/15kg
10 toes to bar

c) ski intervals 12min
8 sets for total calories
30'' on / 60'' off
ski

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
inverted hamstring stretch
calf stretch

b) warm up 4min
amrap 4min
10 good mornings
10 push ups
10 step ups

c) sumo deadlift 12min
heavy set of 10

d) conditioning 15min
""Open WOD 11.2""
amrap 15min
9 deadlifts 70/45kg
12 push ups
15 box jumps