WODs

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

b) warm up 5min
on every 2:30 x 2
10 rope rows
10 scapula push ups
10 shoulder taps
remaining time bike or ski

c) skill work 6min
rope climb

d) conditioning 28min
10 rounds for time
1 rope climb
3 wall walks
15/12 cal bike / ski

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

b) warm up 3min
2 rounds
10 good mornings
10 air squats
100m run

c) deadlift 12min
3x3 deadlifts (building, 5 sec negative)

d) conditioning 18min
for time
40 deadlifts 70/50kg
800m run
30 power cleans
600m run
20 front squats
400m run

a) mobility 4min
1:00 each
elbow instep rotation
hip crossovers
calf stretch
scorpion

b) warm up 5min
on every 2:30 x 2
40 single unders
10 sit ups
10 kb deadlifts
remaining time row

c) conditioning 30min
3 rounds for time
80 double unders
50 sit ups
30/24 cal row
10 kb snatches left 32/24kg
10 kb snatches right 32/24kg

3 min rest between rounds

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch

b) warm up 4min
tabata (20'' on / 10'' off)
air squats
burpees

c) strict press 10min
3x3 press (building, 5 sec negative)

d) benchmark conditioning 18min
"Omar"
for time
10-20-30 thrusters 40/30kg
15-25-35 bar facing burpees

compare to 7.10.2013

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 kb high pulls
4. 8-15 cal bike / ski
5. rest

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

b) warm up 6min
in teams of 2
100m run
50 single unders
10 shoulder press (empty bar)
partner bikes

c) conditioning 34min
in teams of 2
5 rounds
amrap 6min
100 double unders
200m run
20 push jerks 60/40kg
max cal bike

1 min rest between rounds