WODs

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

b) warm up 5min
on every 2:30 x 2
10 air squats
10 push ups
10 kb deadlifts
remaining time row

c) front squat 14min
build up to a heavy set of 3 front squats

3 sec pause at parallel on the way up

d) conditioning 17min
3 rounds for time
500/450m row
21 swings 32/24kg
12 thrusters 50/35kg

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

b) warm up 5min
2 rounds
200m run
10 ring rows
5 burpees

c) strict weighted pull ups 12min
work up to a heavy triple weighted pull up

d) conditioning 21min
on the 3:00 x 7
400m run
12 burpees

score is slowest round

a) mobility 4min
1:00 each
hand walk
inverted hamstring stretch
hip crossovers
scorpion

b) warm up 6min
1:00 each
db swings (switch after 3 reps)
sit ups
bike

c) pause sumo deadlift 12min
build to a heavy 3 rep sumo deadlift

3 seconds pause below knee on way up

d) conditioning 18min
for time
42-30-18
db hang snatches 22.5/15kg
weighted sit ups
cal bike

a) mobility & warm up 5min
line drills

b) conditioning 30min
10 rounds for time
3 clean & jerks 70/50kg
200m run
1 round of ""Cindy""

1 round of ""Cindy"" is:
5 pull ups
10 push ups
15 air squats

compare to 22.8.2023

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
calf stretch

b) warm up 5min
on every 2:30 x 2
5 scapula push ups + 5 push ups
10 straight leg sit ups
50 single unders
remaining time row

c) pause bench press 12min
build to a heavy 3 rep bench press

3 seconds pause at 3-5cm above chest on way up

d) conditioning 20min
for time
5-10-20-10-5 toes to bar
15-30-60-30-15 cal row
25-50-100-50-25 double unders

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

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

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