WODs

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

b) warm up 8min
2 rounds
1:00 marching plank
1:00 row
1:00 air squats
1:00 bike

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

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

b) warm up 4min
1:00 row
1:00 step ups
1:00 db deadlifts
1:00 down ups

d) conditioning 32min
in teams of 2

90sec on / 90 sec off
5 rounds
20 box jumps 60/50
max cal row

90 sec rest

90 sec on / 90 sec off
5 rounds
20 db snatches 20/15kg
max burpees

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

b) warm up 5min
3 rounds or 5min
10 air squats
10 push ups
10 ring rows
100m run

c) benchmark conditioning 35min
"Holbrook"
10 rounds for time
5 thrusters 50/35kg
10 pull ups
100 m sprint
1 min rest

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

b) warm up 4min
1:00 each
push ups
step ups
kb deadlifts
row

c) strict press 12min
work up to a heavy double

1 max press @ 70% of heavy double

d) conditioning 10min
3 rounds for time
500/450 m row
21 kettlebell swings 32/24kg

e) "Chad" prep 10min
amrap 10min
box step ups 20/15kg

a) mobility 4min
1:00 each
down dog to seal
scorpion
sumo squat stretch
calf stretch

b) warm up 4min
amrap 4min
buy in:
12 sit ups
30 single unders
amrap of:
3 good mornings
6 push ups
9 air squats

c) conditioning 24min
amrap 4 min x 5
12 toes to bar
60 double unders
max rounds of "The Chief"

1 min rest

"The Chief":
3 power cleans 60/40kg
6 push ups
9 air squats

d) midline 4min
"Bring Sally Up" Ab Challenge

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

b) warm up 5min
on every 2:30 x 2
10 down ups
10 step ups
remaining time bike / ski

c) back squat 15min
work up to a heavy single back squat

d) conditioning 15min
for time
2000/1800 m bike
40 burpee box jumps 60/50
1000/900 m ski