WODs

Have a great Sunday. See you in the box on Monday, January 3rd!

happy new year!

a) mobility 4min
1min warrior squats
1min barbell ankle stretch
1min hip cross overs
1min forearm stretch

b) clean warm up 10min

c) clean complex 10min
emom 10min
1 power clean +
1 front squat +
1 hang squat clean

d) conditioning 15min
30,20,10 reps for time
hang squat cleans 40/30
toes to bar

a) mobility 3min
line drills

b) warm up 5min
3 rounds
15m lunges
15m bear crawl

c) strength 12min
on the 3min x 4
7,5m db death march
7,5m reverse db bear crawl

d) conditioning 20min
20-2 reps for time
db plank rows 20/15
push ups on db
*60m db farmers carry after each set

a) mobility 3min
1min sumo squat stretch
1min samson stretch
1min lateral squat stretch

b) warm up 5min
3 rounds (teams of 2)
10 air squats
5 burpees
partner does bike

c) back squats 15min
on 2:30 x 5
5 back squats > 75% of 1rm

d) conditioning 16min
emom 16min
1. 8/6cal bike
2. 8 burpees
*add 1 rep each round

a) mobility 5min
15cal row
10 samson stretch
30 jumps over the erg
10 handwalk
15cal row

b) snatch warm up

c) power snatch cycling 12min
on 3:00 x 4
15-12-9-6 unbroken hang power snatches

d) conditioning 15min
amrap 15min
9 pull ups
12 db snatches 20/15
15/12cal row