WODs

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation stretch
hip cross over
scorpion

b) warm up 8min
2 rounds
1:00 kb russian swings
1:00 row
1:00 med ball sit ups
1:00 burpees

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 kb swings
2. 8-12cal row
3. 20-30 med ball russian twists
4. 10-15 burpees
5. rest

a) mobility 4min
10m samson stretch
10m intep rotation stretch
10m handwalk
10m crab walk

b) warm up 5min
2 rounds each
A: 200m run
B: 10 lunges + plank shoulder taps until partner returns from running

c) conditioning 30min
in teams of 2 for time
800m run
80 db lunges 20/15
40 db plank rows
600m run
60 db front rack lunges 20/15
40 db plank rows
400m run
40 db overhead lunges 20/15
40 db plank rows

a) mobility 3min
1:00 each
samson
hip crossover
back rack elbow rotation

b) warm up 5min
3 rounds
5 clean deadlift (empty bar)
5 tall muscle clean
15 hollow rocks / hold

c) power clean 12min
build to a heavy set of 5

d) conditioning 8min
for time
50 power cleans 70/50
on the minute 5 toes to bar

e) bike intervals 5min
5 rounds for calories
20sec max effort bike
40sec rest

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

b) warm up 6min
3 rounds
10 step ups
10 alt. db deadlifts
30sec handstand hold

c) strict press 18min
5-5-5-3-3-3-1-1-1
start at 65%.
rest 1-2 min between sets.

d) conditioning 12min
amrap 12min
9 box jumps 60/50
6 db snatches 20/15
3 strict handstand push ups

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

b) warm up 4min
2 rounds for quality
10 ring rows
10 push ups
10 sit ups
10 squats

c) benchmark conditioning 40min
"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 air squats

3min rest between rounds.

compare to 20.4.22

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

b) warm up 6min
2 rounds
1min row
1min air squats
1min single unders

c) back squat 15min
5-3-1-5-3-1
start at 70%. 2nd wave heavier.
rest 1-2min between sets.

d) conditioning 15min
3 rounds for time
500/400m row
100m kb farmers carry 2x32/24
100 double unders