WODs

a) mobility & warm up 4min
100m run
20 alt. calf stretches
100m run
10 alt. elbow instep rotations
100m run
10 hand walks

b) barbell warm up 5min

c) push jerk 10min
from the floor
3x8 push jerks

start at 60% and build.

d) conditioning 10min
for time
1 power clean + 9 push jerks 60/40kg
2 power cleans + 8 push jerks
3 power cleans + 7 push jerks
4 power cleans + 6 push jerks
5 power cleans + 5 push jerks
6 power cleans + 4 push jerks
7 power cleans + 3 push jerks
8 power cleans + 2 push jerks
9 power cleans + 1 push jerks

e) running accessory 8min
emom 8min
200m run

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
calf stretch
scorpion

b) warm up 4min
1:00 bike
1:00 10 push ups + top of push up hold
1:00 step ups
1:00 15 air squats + squat hold

c) gymnastic strength 10min
emom 10min
1: 2-5 shoot throughs
2: 15 weighted sit ups

d) conditioning 20min
emom 20min
for total reps
1. bike (cal)
2. box jumps 60/50cm
3. air squats
4. rest

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

b) warm up 5min
3 rounds
100m run
8 ring rows
4 db burpee deadlifts (2/side)

c) conditioning 36min
5 rounds for time
800m run
8 strict pull ups
12 single arm devils press 22.5/15kg

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

b) warm up 5min
on every 2:30 x 2
12 air squats
12 straight leg sit ups
bike / ski

c) front squat 12min
3x8 front squats

start at 60% and build

d) conditioning 15min
for time
4 rounds
12/10 cal bike
12 front squats 60/40kg

directly into

4 rounds
12/10 cal ski
12 toes to bar

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

b) warm up 5min
amrap 5min
150m row
10 good mornings (empty bar)
25 single unders

c) conditioning 20min
"Open WOD 24.2"
amrap 20min
300m row
10 deadlifts 83/56kg
50 double unders

d) accessory 10min
3 sets
10 single arm half kneeling dumbbell press / side
10 single arm db bent over rows / side

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

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

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