WODs

a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
calf stretch

b) warm up 5min
2 rounds
10 good mornings
10 elbow rotations
10 strict press
10 step ups

c) power clean 12min
max reps of power cleans @ 90%

to technical failure. add 5kg to each set from last attempt on 2.5.24

d) conditioning 15min
amrap 15min
10 power cleans 50/35kg
10 push press
10 box jumps 70/60cm

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

b) warm up 4min
2 rounds
10 ring rows
10 overhead squats (empty bar)
200m run

c) strict (weighted) pull up 10min
work up to a heavy single

d) benchmark conditioning 18min
"Nancy"
5 rounds for time
400m run
15 overhead squats 40/30kg

compare to 19.6.2023

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

b) warm up 4min
tabata (20 on / 10 off)
burpees
bike or ski

c) bench press 12min
max reps of bench press @ 90%

to technical failure. add 2.5kg to each set from last attempt on 29.4.24

d) conditioning 18min
6 rounds for time
10 single arm devils press 22.5/15kg
20/16 cal bike / ski

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

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 lunges
1:00 ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping lunges
4. 10-20 jumping pull ups
5. rest

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

b) warm up 6min
in teams of 2
6 straight leg sit ups
6 db swings
remaining time burpees
partner runs 100m

c) conditioning 36min
in teams of 2
3 rounds for time
800m run
10 rounds
4 target burpees
4 toes to bar
4 db hang clean & jerk 25/20kg

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

b) warm up 4min
2 rounds
10 medball deadlifts
10 medball squats
10 medball press

c) front squat 10min
max reps of front squats @ 85%

to technical failure. add 5kg to each set from last attempt on 26.4.24

d) conditioning 18min
for time
10-9-8-7-6-5-4-3-2-1
deadlifts 100/70kg

15 wall balls after each set