WODs

a) warm up 6min
amrap 6min
12/8cal row
8 down ups
8 samson stretch
b) strength 16min
emom 16min
1. 6-8 half kneeling db shoulder press/side 15/10
2. 6-8 db windmill/side 15/10
3. 30" db flutterkicks in hollow position 15/10
4. 30" weighted glute bridge with 2sec pause on top 15/10
c) conditioning 12min
amrap 12min
20/15cal row
10 burpees over erg
10 db overhead lunges 22,5/15

scale burpees, db frontrack lunges, 15/10

a) warm up 6min
2 sets
45"on/15"off
single unders
handwalk + push ups
ring rows with 1 sec pause on top of rings
b) benchmark conditioning 30min
"Bradshaw"
10 rounds
for time
3 handstand push ups
6 deadlifts 100/70
12 pull ups
24 double unders

scale pike push ups, push ups, 70/45
banded pull ups, jumping pull ups, ring rows,
single unders (x2)

a) warm up
teams of two
amrap 6min
10 step ups
10 alt lateral squat stretch
*partner holds bottom of squat with medball
b) frontsquat 14min
3 sets
8 front squats >65%
c) conditioning 17min
50-35-20 reps
for time
wall balls 20/14
sit ups
box jump overs 60/50

a) warm up 6min
2 sets
45"on/15"off
ski
down dog & seal
reverse plank hold
b) power snatch 15min
work up to a heavy 3rep power snatch
c) conditioning 16min
4 rounds
for total reps
amrap 2min
20/15cal ski
max alt db snatches 22,5/15
2min rest

a) warm up 5min
2 rounds
as a relay
15/10cal bike
10 sumo squat stretch
5 down dog & seal
b) conditioning 35min
modified Event 4 (Masters)
2 rounds
84cal bike
42 weighted db sit ups (partner can anchor feet) 20/15
42 double db squats 20/15
42 double db push press 20/15
42 double db squats 20/15
42 double db push press 20/15

a) warm up 5min
amrap 5min
200m run
10 samson stretches
5 handwalk + push ups
b) benchpress 15min
5 sets
5 benchpress > @78%
c) conditioning 18min
modified event 6/7 (individual)
10 rounds for time
200m run
10-1 cleans 60/40