WODs

a) mobility
1min each
samson stretches
toe touches
bid dogs

b) warm up 6min
2 rounds each (teams of 2)
10 alternating db deadlifts
10 alternating goblet lunges
partner runs 200m

c) team conditioning
amrap 30min
40 db snatch 20/15
40 db oh lunges
400m run with db

a) mobility 5min
ROM drills

b) clean & jerk warm up 5-10min

c) clean & jerk 10min
buld to a heavy 1rep clean and jerk

d) conditioning 20min
amrap 20min
50 wall balls 9/6
40 box jumps 60/50
30 toes to bar
20 clean & jerks 50kg
10 burpee pull ups / muscle ups

a) mobility 4min
1min each
sumo squat stretch
lateral squat stretch
sasmon stretch
glute bridges

b) warm up 4min
1 rounds
1:00 ski
1:00 back squats (empty bar)
1:00 db ball deadlift
1:00 bike

back squats 20min
1. build to a heavy 1rep back squat
2. 3 x 4 back squats @ 80-85%

conditioning 15min
4 rounds for reps
1:00 max cal ski
1:00 max ball slams
1:00 max cal bike
1:00 rest

a) mobility 5min
1min each
instep rotation stretch
kneeling lat stretch
down dog and seal
alt calf stretch
alt bird dogs

b) warm up 6min
2 rounds for quality
45sec work / 15sec rest
rope rows
box step overs 60/50
banded good mornings

c) rope climbs 10min
10-15 rope climbs

d) conditioning 12min
10,9,8,7,6,5,4,3,2,1 rep
deadlift 100/70
burpee box jump overs 60/50

a) mobility 4min
1min each
hand walk + push ups
scorpions
samsions stretch
reverse snowangels

b) warm up 6min
2 rounds of
45sec work / 15 sec rest
row
hand release push ups
barbell overhead hold (empty bar)

c) strict press 15min
1. build to a heavy 1rep press
2. 3 x 3 @ 85%

d) conditioning 15min
amrap 15min
100m row
1 wall walk
200m row
2 wall walk
300m row
3 wall walk
etc.

a) mobility 5min
1-2min foam rolling quads
1min lat stretch on foamroller
1min warrior squats
1min hip circles (30sec each side)

b) warm up 5min
12,9,6 reps for quality
front squat
push press
ring rows

c) thruster 15min
1. build to a heavy set of 7
2. build to a heavy set of 5
3. build to a heavy set of 3

d) benchmark conditioning 10min
"Fran"
21,15,9 reps for time
thrusters
pull ups

compare to 25.11.19