WODs

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

b) warm up 3min
2 rounds
10 good mornings
10 air squats
100m run

c) deadlift 12min
3x3 deadlifts (building, 5 sec negative)

d) conditioning 18min
for time
40 deadlifts 70/50kg
800m run
30 power cleans
600m run
20 front squats
400m run

a) mobility 4min
1:00 each
elbow instep rotation
hip crossovers
calf stretch
scorpion

b) warm up 5min
on every 2:30 x 2
40 single unders
10 sit ups
10 kb deadlifts
remaining time row

c) conditioning 30min
3 rounds for time
80 double unders
50 sit ups
30/24 cal row
10 kb snatches left 32/24kg
10 kb snatches right 32/24kg

3 min rest between rounds

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

b) warm up 4min
tabata (20'' on / 10'' off)
air squats
burpees

c) strict press 10min
3x3 press (building, 5 sec negative)

d) benchmark conditioning 18min
"Omar"
for time
10-20-30 thrusters 40/30kg
15-25-35 bar facing burpees

compare to 7.10.2013

a) mobility 4min
1:00 each
samson stretch
hand walk + push up
elbow instep rotation
inverted hamstring stretch

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

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

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

b) warm up 6min
in teams of 2
100m run
50 single unders
10 shoulder press (empty bar)
partner bikes

c) conditioning 34min
in teams of 2
5 rounds
amrap 6min
100 double unders
200m run
20 push jerks 60/40kg
max cal bike

1 min rest between rounds

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

b) warm up 4min
2 rounds
10 elbow rotations
10 good mornings
10 air squats
10 ring rows

c) front squat 12min
heavy set of 20

look to beat attempt from 19.7.24

d) benchmark conditioning 18min
"T.U.P."
for time
15-12-9-6-3
power cleans 60/40kg
pull ups
front squats
pull ups

compare to 5.1.2018