WODs

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

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 lunges
1:00 bike

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 8-16 goblet lunges
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossovers

b) warm up 5min
in teams of 2
amrap 5min
6 burpees
8 step ups
10 good mornings (empty bar)
partner skis

c) conditioning 35min
in teams of 2
5 rounds for time
36 cal ski
24 burpee box jumps
12 power snatches 50/35kg

1min rest between rounds

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossovers
calf stretch

b) warm up 5min
amrap 5min
10 air squats
10 sit ups
40 single unders

c) squat clean 15min
work up to a heavy set of 3

d) conditioning 12min
amrap 12min
2 squat cleans* 60/40kg
40 double unders
8 toes to bar

*add 2 squat cleans every round

a) mobility & warm up 5min
line drills

b) conditioning 30min
10 rounds for time
8 deadlifts 80/60kg
6 strict ring dips
4 strict pull ups
200 m run

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

b) warm up 5min
10,8,6,4,2
air squats
down ups

c) push press 15min
3-3-2-2-1-1 push press

climb in weight each set.
rest 1-2 min between sets.

d) benchmark conditioning 15min
"Omar"
for time
10-20-30 thrusters 40/30kg
15-25-35 bar facing burpees

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

b) warm up 5min
in teams of 2
amrap 5min
100m run
10 push ups
partner rows

c) bench press 14min
8-5-3-1 bench press

start first working set @ 80%.
rest 1-2 min between sets.

d) conditioning 15min
3 rounds for time
500 m row
400 m run