WODs

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

b) warm up 5min
2 rounds
10 ring rows
10 air squats
10 step ups
10/8 cal row

c) conditioning 25min
for time
150/120 cal row
90 pull ups
60 db box step ups 22.5/15kg

partition however

d) leg accessory 6min
6 sets
20 sec db goblet squats 22.5/15kg
10 sec rest

directly into

6 sets
20 sec wall sit
10 sec rest

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

b) warm up 4min
on every 2:00 x 2
10 kb deadlifts
10 plank push ups
remaining time plank

c) bench press 14min
build to a heavy single

d) conditioning 16min
on the 2:00 x 8
9 kb swings 32/24kg
12 hand release push ups
21 sit ups
max cal bike / ski

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

b) warm up 8min
2 rounds
1:00 row
1:00 straight leg sit ups
1:00 down ups
1:00 kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-15 toes to bar
3. 10-15 burpees
4. 10-20 kb high pulls
5. rest

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

b) warm up 5min
2 rounds
in teams of 2 as a relay
10 medball squats
10 medball press
10 rope body rows
100m run

c) benchmark conditioning 40min
"Team DVB"
in teams of 2
for time
1600m medball run
8 rounds
10 wall balls
1 rope climb

800m medball run
4 rounds
10 wall balls
1 rope climb

400m medball run
2 rounds
10 wall balls
1 rope climb

*run together with 1 ball
** rounds as a relay"

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

b) warm up 4min
50 sec on / 10 sec off
kb deadlifts
single unders
bike
kb russian swings

c) front squat 12min
max reps of front squats @ 90%

to technical failure. add 5kg to each set from last attempt on 3.5.24

d) conditioning 18min
for time
42/34 cal bike
42 kb swings 24/16kg
120 double unders
30/24 cal bike
30 kb swings
80 double unders
18/14 cal bike
18 kb swings
40 double unders

a) mobility 3min
1:00 each
down dog to seal
scorpion
hip crossovers

b) warm up 4min
on every 2min x 2
10 straight leg sit ups
5 burpees
remaining time row

c) conditioning 36min
5 rounds
amrap 4min
18 toes to bar
18 burpees over the rower
max cal row

4min rest between rounds