WODs

a) mobility & warm up 5min
line drills

b) conditioning 22min
10 rounds for time
10 toes to bar
10 burpees
100m run

compare to 24.10.2023

c) killer core 11min
3 rounds for quality
1:00 pallof press
1:00 elevated prone knee to elbows
1:00 suitcase farmer carry
1:00 rest

a) mobility & warm up 5min
1:00 each
elbow instep rotation
row
sumo squat stretch
row
hand walk + push up

b) bullet proof shoulders 3min
2 rounds
(20'' on / 10'' off)
prone Ys
prone Ts
prone Ws

c) strict press 10min
build to a heavy set of 10

d) conditioning 15min
"Open WOD 19.1"
amrap 15min
19 wall balls 20/14lbs
19 cal row

e) accessory 5min (optional)
as many sets a possible in 5min
10 medball hamstring curls

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
inverted hamstring stretch
kneeling lat stretch

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

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

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

b) warm up 6min
2 rounds
10 plank push ups
10 elbow rotations
10 good mornings
10 strict press
partner skis / bikes

c) conditioning 28min
in teams of 2
3 rounds for total reps
2:00 wall walks
2:00 cal ski
2:00 clean & jerks 60/40kg
2:00 cal bike
2:00 rest

a) mobility & warm up 5min
1:00 each
sumo squat stretch
bike
samson stretch
bike
step ups

b) front squat 15min
work up to a heavy single

c) conditioning 10min
amrap 10min
box step ups 60/50cm 22.5/15kg

d) bike intervals 10min
10 rounds
for max calories
20 sec bike
40 sec rest

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

b) warm up 4min
tabata (20'' on / 10'' off)
hollow hold
arch hold

c) gymnastics strength 10min
emom 10min
1: 5-10 strict handstand push ups or
15-45 sec handstand hold
2: 2-5 shoot throughs

d) conditioning 18min
for time
1000/900m row
60 toes to bar

on every 2min starting at 0:00
200m run