WODs

a) mobility 4min
1min each
samon stretch
handwalk
calf stretch
instep rotation

b) warm up 4min
1min kb deadlifts
1min ski
1min lunges
1min box step up

c) conditioning 30min
emom 30min (6 rounds)
1. 15-20 swings
2. 10-15cal ski
3. 15-20 lunges
4. 10-15 box jumps
5. 1min rest

a) mobility 3min
1min each
calf stretch
sumo squat stretch
handwalks

b) warm up 6min
in teams of 2
2 rounds each
50 rope jumps
5 squat cleans (empty bar)
parnter does bike

c) team conditioing 30min
amrap 30min
1000m bike
100 double unders
10 squat cleans 70/50

a) mobility 4min
1min each
pass through
around the world
leg swings
overhead squats

b) warm up 5min
for quality
250/200m row
25 squats
25 straight leg sit ups
250/200m row

c) overhead squats 12min
build to a heavy set of 3 reps

d) conditioning 18min
for time
1000/800m row
into
30-24-18-12-6 wall balls 9/6
15-12-9-6-3 toes to bar
into
1000/800m row

a) mobilty 4min
1min each
90/90 stretch
samson stretch
instep roations
bird dogs

b) warm up 4min
15-12-9 reps for quality
good mornings (empty bar)
plank push ups

c) deadlift 15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) benchmark conditioning 20min
"Donny"
21-15-9-9-15-21 reps for time
deadlifts 100/70
burpees

compare to 08.09.2020

a) mobility 3min
kneeling lat stretch
scorpion
sumo squat stretch

b) warm up 4min
2 rounds for quality
10 ring rows
10 push ups
10 sit ups
10 squats

c) benchmark conditioning 40min
"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
3min rest

a) mobility 3min
1min each
scorpion
samson stretch
down dog to seal

b) warm up 5min
3 rounds for quality
8 shoulder press (empty bar)
8 box step ups

c) push press 10-15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 12min
amrap 12min
2 push press 35/25
8 front rack step ups
4 push press
8 front rack step ups
6 push press
8 front rack step ups
...
add 2 push press each round

e) handstand accessory 5min
in teams of
amrap 5min
30m kb front rack carry*
partner hold handstand (nose or heels to wall)
*1 bell front rack + 1 bell overhead