WODs

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

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 lunges
1:00 ring rows

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

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

b) warm up 6min
in teams of 2
6 straight leg sit ups
6 db swings
remaining time burpees
partner runs 100m

c) conditioning 36min
in teams of 2
3 rounds for time
800m run
10 rounds
4 target burpees
4 toes to bar
4 db hang clean & jerk 25/20kg

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

b) warm up 4min
2 rounds
10 medball deadlifts
10 medball squats
10 medball press

c) front squat 10min
max reps of front squats @ 85%

to technical failure. add 5kg to each set from last attempt on 26.4.24

d) conditioning 18min
for time
10-9-8-7-6-5-4-3-2-1
deadlifts 100/70kg

15 wall balls after each set

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

b) warm up 4min
1:00 each
bike
burpee
plank
burpee

c) sled drag + hold 12min
3 rounds
40 sec on / 20 sec off
reverse sled drag 80/60kg
side plank hold / left
side plank hold / right
wall sit

d) conditioning 20min
amrap 20min
30/24 cal bike/ski
10 burpees
30 sit ups
10 burpees

a) mobility 3min
1:00 each
elbow instep rotation
inverted hamstring stretch
calf stretch

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

c) power clean 12min
max reps of power cleans @ 85%

to technical failure. add 5kg to each set from last attempt on 24.4.24

d) conditioning 18min
8 rounds for time
5 power cleans 70/50kg
30 double unders
100m run

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

b) warm up 5min
2 rounds
10 push ups
10 air squats
10 ring rows
10/8 cal row

c) strict (weighted) pull up 10min
work up to a heavy double

d) conditioning 20min
3 rounds
amrap 4min
3 rounds
5 push press 50/35kg
5 front squats
5 pull ups
max cal row

4 min rest