WODs

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

b) warm up 8min
2 rounds
1:00 row
1:00 straight leg sit ups
1:00 down ups
1:00 kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-15 toes to bar
3. 10-15 burpees
4. 10-20 kb high pulls
5. rest

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

b) warm up 5min
2 rounds
in teams of 2 as a relay
10 medball squats
10 medball press
10 rope body rows
100m run

c) benchmark conditioning 40min
"Team DVB"
in teams of 2
for time
1600m medball run
8 rounds
10 wall balls
1 rope climb

800m medball run
4 rounds
10 wall balls
1 rope climb

400m medball run
2 rounds
10 wall balls
1 rope climb

*run together with 1 ball
** rounds as a relay"

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

b) warm up 4min
50 sec on / 10 sec off
kb deadlifts
single unders
bike
kb russian swings

c) front squat 12min
max reps of front squats @ 90%

to technical failure. add 5kg to each set from last attempt on 3.5.24

d) conditioning 18min
for time
42/34 cal bike
42 kb swings 24/16kg
120 double unders
30/24 cal bike
30 kb swings
80 double unders
18/14 cal bike
18 kb swings
40 double unders

a) mobility 3min
1:00 each
down dog to seal
scorpion
hip crossovers

b) warm up 4min
on every 2min x 2
10 straight leg sit ups
5 burpees
remaining time row

c) conditioning 36min
5 rounds
amrap 4min
18 toes to bar
18 burpees over the rower
max cal row

4min rest between rounds

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

b) warm up 5min
2 rounds
10 good mornings
10 elbow rotations
10 strict press
10 step ups

c) power clean 12min
max reps of power cleans @ 90%

to technical failure. add 5kg to each set from last attempt on 2.5.24

d) conditioning 15min
amrap 15min
10 power cleans 50/35kg
10 push press
10 box jumps 70/60cm

a) mobility 4min
1:00 each
pass throughs
around the worlds
dowel overhead squat
calf stretch

b) warm up 4min
2 rounds
10 ring rows
10 overhead squats (empty bar)
200m run

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

d) benchmark conditioning 18min
"Nancy"
5 rounds for time
400m run
15 overhead squats 40/30kg

compare to 19.6.2023