WODs

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

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

b) warm up 4min
2 rounds
10 scapula push ups + 5 push ups
10 step ups
10 alt. db deadlifts

c) bench press 10min
max reps of bench press @ 85%

to technical failure. add 2.5kg to each set from last attempt on 22.4.24

d) conditioning 15min
10 rounds for time
10 alt. db snatches 22.5/15kg
10 box jumps 60/50cm
10 push ups

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

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

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

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