WODs

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

b) warm up 8min
2 rounds
1:00 air squats
1:00 row
1:00 sit ups
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 wall balls
2. 8-15 cal row
3. 10-20 russian twists
4. 8-15 cal bike
5. rest

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

b) warm up 6min
in teams of 2
2 rounds
5 burpee step ups
10 plank push ups
100m run
partner rows

d) conditioning 35min
in teams of 2
for time
800m run
400m partner carry
2000m row
100 burpee box jumps 60/50
50 wall walks

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
hand walk
kneeling lat stretch

b) warm up 5min
barbell warm up

c) barbell complex 8min
work up to a moderate to heavy set of
2 power cleans
4 front squats
2 push jerks

d) benchmark conditioning 22min
"Hammer"
5 rounds for time
5 power cleans 60/40kg
10 front squats
5 push jerks
20 pull ups

90 sec rest between rounds

compare to 13.1.2020

a) mobility 4min
1:00 each
samson stretch
cossack squat
hand walk
calf stretch

b) warm up 5min
on every 2:30 x 2
10 reverse lunges
10 db swings (5/arm)
40 single unders
remaining time bike/ski

c) back squat 10min
max unbroken back squats @ 85%*

*add 5kg from last attempt on 5.4.2024.
only work to technical failure

d) conditioning 22min
for time
40/32cal bike
40 db snatches 22.5/15kg
40 sit ups
40 db front rack reverse lunges
40 sit ups
40 db snachtes
40/32 cal ski

40 double unders after each movement

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

b) warm up 5min
3 rounds
10 scapula push ups + 5 push ups
10 air squats
10 good mornings

c) deadlift + strict dip 14min
max unbroken deadlifts @ 85%*

*add 5kg from last attempt on 4.4.2024.
only work to technical failure

3-4 sets
5-15 strict ring dips

try to add more reps than 12.4.24

d) conditioning 15min
amrap 15min
3 deadlifts 100/70kg
6 push ups
9 air squats

a) mobility & warm up 6min
line drills

b) conditioning 21min
on the 3:00 x 7
400m run
12 toes to bar

score is slowest round

c) accessory 8min
3-4 supersets
15m single arm db overhead walk / side
30m single arm db farmer carry / side

1min rest