WODs

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossover

b) warm up 6min
in teams of 2
amrap 6min
10 straight leg sit ups
10 air squats
10 push ups
partner skis

c) conditioning 32min
in teams of 2
for time
80 cal ski
80 toes to bar
80 db front squats 22.5/15kg
400m farmer carry
40 cal ski
40 toes to bar
40 db thrusters
200m farmer carry
20 cal ski
20 toes to bar
20 db clusters
100m farmer carry

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

b) warm up 4min
2 rounds
10 good mornings
10 ring rows
5 burpees
100m run

c) benchmark conditioning 20min
"Rankel"
amrap 20min
6 deadlifts 100/70kg
7 burpee pull ups
10 kb swings 32/24kg
200m run

compare to 26.07.2019

d) accessory 5min
3 sets
15-20 banded curls

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

b) warm up 3min
2 rounds
10 push ups
10 step ups / box jumps
10 strict press / 10 push press (2nd round)

b) shoulder prehab 5min
2 sets for quality
10-15 banded pull aparts
10-15 banded standing 1-arm overhead press / side

c) bench press 10min
max reps of bench press @ 80%

to technical failure. add 2.5kg to each set from last attempt on 15.4.24

d) conditioning 14min
5 rounds for time
12 push press 60/40kg
20 box jumps 60/50cm

a) mobility 3min
1:00 each
samson stretch
hand walk
hip crossovers

b) warm up 5min
on every 2:30 x 2
250m row
10 reverse lunges
remaining time plank

c) conditioning 25min
for time
1000/900m row

4 rounds
20 sit ups
10 db front rack reverse lunges 22.5/15kg

750/675m row

3 rounds
20 sit ups
10 db front rack reverse lunges

500/450m row

2 rounds
20 sit ups
10 db front rack reverse lunges

250/225m row

1 round
20 sit ups
10 db front rack reverse lunges

d) midline 5min (optional)
3 sets
45 sec side plank / side
30 sec rest

"a) mobility 3min
1:00 each
samson stretch
inverted hamstring stretch
calf stretch

b) warm up 5min
2 rounds
100m run
10 good mornings
10 elbow rotations
50 single unders

c) power clean 12min
max reps of power cleans @ 80%

to technical failure. add 5kg to each set from last attempt on 17.4.24

d) conditioning 17min
3 rounds
amrap 5min
buy in: 400m run
9 power cleans 60/40kg
21 double unders

1 min rest

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

b) warm up 6min
on every 1:00 x 2
1.: 10 air squats + remaining time squat hold
2.: 10 push ups + remaining time top of push up hold
3: bike

c) front squat + ring dip 16min
max reps of front squats @ 80%

to technical failure. add 5kg to each set from last attempt on 19.4.24

3-4 sets
5-15 strict ring dips

d) conditioning 14min
emom 14min
1: wall balls
2: cal bike