WODs

a) mobility 4min
1:00 each
sumo squat stretch
hand walk + push up
calf stretch
kneeling lat stretch

b) warm up 6min
in teams of 2
2 rounds
10 ring rows
10 front squats
10 strict press
partner runs 200m

c) conditioning 36min
in teams of 2
4 rounds for time
800m run with plate 20/15/10kg
40 pull ups
20 thrusters 60/40kg

a) mobility 4min
1:00 each
sumo squat stretch
pass throughs
around the worlds
calf stretch

b) warm up 4min
amrap 4min
10 good mornings
10 back squats
10 behind the neck press
10 step ups

c) back squat 12min
build to a heavy set of 10

d) conditioning 12min
for time
75 power snatches 35/25kg

on every 2:00 starting at 0:00
20 box jumps 60/50cm

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion

b) warm up 5min
on every 2:30 x 2
10 snow angels
10 scapula push ups
10 push ups
remaining time bike / ski

c) strict (weighted) dip 10min
work up to a heavy set of 3

d) conditioning 21min
on the 3:00 x 7
18/14 cal ski
18/14 cal bike

score is slowest round

a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
calf stretch

b) warm up 5min
amrap 5min
10 elbow rotations
10 good mornings
10 lunges
50 single unders

c) deadlift 12min
build to a heavy set of 10 deadlifts

d) conditioning 13min
amrap 13min
8 db reverse lunges 22.5/15kg
5 power cleans 60/40kg
30 double unders

a) mobility & warm up 5min
line drills

b) conditioning 22min
10 rounds for time
10 toes to bar
10 burpees
100m run

compare to 24.10.2023

c) killer core 11min
3 rounds for quality
1:00 pallof press
1:00 elevated prone knee to elbows
1:00 suitcase farmer carry
1:00 rest

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

b) bullet proof shoulders 3min
2 rounds
(20'' on / 10'' off)
prone Ys
prone Ts
prone Ws

c) strict press 10min
build to a heavy set of 10

d) conditioning 15min
"Open WOD 19.1"
amrap 15min
19 wall balls 20/14lbs
19 cal row

e) accessory 5min (optional)
as many sets a possible in 5min
10 medball hamstring curls