WODs

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

b) warm up 5min
2 rounds
0:45 single unders
0:45 row
0:45 plank

c) skill work 5min
double unders / crossovers

d) conditioning 25min
amrap 3min
20 double unders
10 sit ups
max cal row

amrap 4min
40 double unders
20 sit ups
max cal row

amrap 5min
60 double unders
30 sit ups
max cal row

amrap 6min
80 double unders
40 sit ups
max cal row

amrap 7min
100 double unders
50 sit ups
max cal row

a) mobility 3min
1:00 each
elbow instep rotation
sum squat stretch
calf stretch

b) warm up 6min
10-8-6-4-2
down ups
step ups
air squats

c) back squat 12min
3 sets
3 tempo back squats @ 75 %

*5 sec down

d) conditioning 18min
amrap 8min
buy in: 800/700m ski
max rounds
12 front squats 50/35kg
6 burpee box jumps

2min rest

amrap 8min
buy in: 2000/1800m bike
max rounds
12 front squats 50/35kg
6 burpee box jumps

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

b) warm up 5min
1:00 row slow pace
1:00 good mornings (empty bar)
1:00 row moderate pace
1:00 push ups
1:00 row fast pace

c) deadlift + ring dip 20min
3x3 deadstop deadlifts @ 75%
3x3 deadlifts @ 80%

5-10 strict ring dips after each set

d) benchmark conditioning 10min
2000m row

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

b) warm up 8min
2 rounds
1:00 push ups
1:00 kb deadlifts
1:00 ring rows
1:00 bike

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

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

b) warm up 5min
in teams of 2
amrap 5min
30 single unders
10 medball squats
5 medball press
partner does down ups

c) conditioning 35min
in teams of 2 for time
10 rounds
60 double unders
30 wall balls 20/14 lbs
10 burpees over the partner
*partner holds plank

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
hip crossover
scorpion

b) warm up 4min
3 rounds or 4min
10 good mornings (empty bar)
10 shoulder press (empty bar)
10 straight leg sit ups

c) clean & jerk 12min
work up to a heavy triple touch and go clean & jerk

d) conditioning 7min
"Open WOD 13.4"
amrap 7min
3-6-9...
clean & jerks 60/40
toes to bar

e) midline 6min
with a partner
3 x 30-60sec weighted plank 20/15kg