WODs

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

a) mobility 3min
1:00 each
sumo squat stretch
hand walk
calf stretch

b) warm up 4min
2-3 rounds
5 burpees
10 air squats
100m run

c) shoulder prehab 2min
for quality
30sec each
10 Ys
10 Ts
10 Ws
snow angels

d) strict press 8min
max unbroken strict press @ 85%

to technical failure

e) conditioning 18min
10-8-6-4-2
db thrusters 22.5/15kg
200m run
devils press
200m run

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

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

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

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
hip crossovers

b) warm up 6min
in teams of 2
10 kb deadlifts
10 straight leg sit ups
5 burpees
partner rows

c) conditioning 35min
in teams of 2
6 rounds for time
40 cal row
30 kb swings 24/16kg
20 toes to bar

directly into

50 synchro burpees

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
scorpion

b) warm up 3min
15 air squats
15 push ups

10 front squats
10 strict press

5 thrusters

c) back squat 10min
max unbroken back squats @ 80%*

*add 5kg from last attempt on 28.3.2024.
only work to technical failure

d) conditioning 15min
for time
75 hang power snatches 35/25kg

15 thrusters on every 2:00 (starting at 0:00)