WODs

a) mobility & warm up 5min
1:00 each
sumo squat stretch
bike
samson stretch
bike
step ups

b) front squat 15min
work up to a heavy single

c) conditioning 10min
amrap 10min
box step ups 60/50cm 22.5/15kg

d) bike intervals 10min
10 rounds
for max calories
20 sec bike
40 sec rest

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

b) warm up 4min
tabata (20'' on / 10'' off)
hollow hold
arch hold

c) gymnastics strength 10min
emom 10min
1: 5-10 strict handstand push ups or
15-45 sec handstand hold
2: 2-5 shoot throughs

d) conditioning 18min
for time
1000/900m row
60 toes to bar

on every 2min starting at 0:00
200m run

a) mobility & warm up 4min
1:00 each
hand walk
calf stretch
scorpion
down ups

b) sumo deadlift 15min
work up to a heavy single

c) conditioning 18min
for time
40-30-20-10 db snatches 22.5/15kg
20-15-10-5 burpee box jumps 60/50cm

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

b) warm up 5min
3 rounds
10 air squats
10 push ups
10 ring rows
100m run

c) benchmark conditioning 32min
"Holbrook"
10 round for time
5 thrusters 50/35kg
10 pull ups
100m run

1 min rest between rounds

compare to 3.11.2023

a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
hand walk + push up
row
calf stretch

b) bench press 15min
(cycle week 3/3)
build to a heavy single

c) conditioning 15min
amrap 15min
15/12 cal row
30 kb swings 24/16kg
60 double unders

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 toes to bar / leg raises
4. 8-15 cal bike or ski
5. rest