WODs

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

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

b) warm up 6min
2-3 rounds
10 elbow rotations
10 good mornings
10 press / push press / push jerks
partner bikes

c) conditioning 30min
in teams of 2
10 rounds
90 sec on / 90 sec off
12/10 cal bike
max clean & jerks 60/40kg

Happy International Womens Day

"I'm sometimes asked "When will there be enough (women on the Surpreme Court)?" and my answer is: "When there are nine". People are shocked. But there'd been nine men and nobody's raised a question about that."
- Ruth Bader Ginsburg