WODs

a) mobility 3min
1:00 each
scorpion
handwalk
calf stretch

b) warm up 6min
not for time
2 rounds
10 (knee) push ups
200m row (easy)
40 single unders
1 round
5 burpees
200m row (moderate)
20 double unders

c) conditioning 20min
4 rounds for time
25-20-15-10 burpees over the rower
500/400m row
75 double unders

d) midline 8min
emom 8min
1. 1-3 wall walks
2. 5-10 rower pyke ups

a) mobility 3min
1:00 each
passt through
sumo squat stretch
overhead squat (dowel)

b) warm up 6min
amrap 6min
10 good mornings (empty bar)
10 overhead sqauts (empty bar)
10 straight leg sit ups

c) overhead squat 12min
build to a heavy set of 5 reps

d) conditioning 15min
amrap 15min
3-6-9-12-15 etc.
ball slams 20/15
slam ball squats 20/15
toes to bar

a) mobility 3min
1:00 each
inverted hamstring stretch
instep rotation stretch
back rack elbow rotations

b) warm up 6-8min
1 round
15/12cal ski/bike
then
15 deadlifts (empty bar)
15 box step overs 60/50
12 hang muscle cleans
12 box step overs 60/50
9 muscle cleans
9 box step overs 60/50
then
15/12cal bike/ski

c) power clean 12min
build to a heavy set of 3 reps

d) conditioning 15min
for time
45/30 cal ski

30-20-10 reps
dumbbell cleans 20/15
dumbbell box step overs 60/50

45/30 cal bike

a) mobility 3min
1:00 each
handwalk
scorpion
warrior squat

b) warm up 5min
in teams of 2
amrap 5min
5 burpee to a pull up bar
5 shuttle run (15m)
5 thrusters (empty bar)
5 shuttle run (15m)

then

build to a heavy thruster (opening weight for 23.2b)

c) conditioning 20min
"CFG Open 23.2"
a. amrap 15min
5 burpee pull ups
10 shuttle runs (15m)

add 5 burpee pull ups after each round

b. 5min to establish:
1 rm thruster (from the floor)

a) mobility 4min
1:00 each
samson stetch
handwalk
instep rotation stretch

b) warm up 8min
2 rounds
40sec off / 20sec off
sit ups
kb deadlifts
plank shoulder taps
bike

c) conditioning 34min
emom 35min (7 rounds)
1. 15-20 wall ball sit ups
2. 15-20 kb high pulls
3. 3-5 shoot through
4. 10-15 cal bike
5. rest

a) mobility 3min
1:00 each
box shoulder stretch
table top bridge
calf stretch

b) warm up 9min
in teams of 2
3 rounds each
A: ski (increasing pace each round)
B: 1 round
8 strict press (1.) push press (2.) push jerk (3)
8 burpees (1.) box step ups (2.) burpee box jumps (3.)

c) team conditioning 32min
amrap 32min
16 push jerks 60/40
16 burpee box jumps 60/50
32cal ski