WODs

a) mobility 3min
1min each
samson
scorpion
90/90 stretch

b) warm up 6min
2 rounds
1min bike
1min burpee deadlift
1min step overs

c) interval conditioning
emom 32min
1. 10-15 cal bike
2. 5-10 single arm devils press
3. 10-15 db step overs 50cm
4. rest

a) mobility 3min
1min reach
handwalk
scorpions
sumo squat stretch

b) warm up 6min
in team of 2
300m easy row
partner does 20 squats, 10 push ups + top of push up hold*
300m easy row
parnter does 10 push ups, 20 squats + bottom squat hold*

*untill partner finishes row

c) team conidioning 30min
amrap 30min
500m row
30 wall balls 9/6
10 wall walks

a) mobility 4min
ROM drills

b) snatch warm up 10min

c) power snatch 10-15min
1. build to a heavy set of 10rep
2. 1 x 10 @ 90%, 1 x 10 @ 80%

conditioning 15min
3 rounds for time
10 power snatches 60/40
20 pull ups
50 double unders

a) mobility
1min each
foamroller upper back
lat stretch on foam roller
calf stretches
reverse snowangels

b) warm up 5min
2 rounds
10 cal row
10 step overs
10 shoulder press

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

d) conditioning 15min
amrap 15min
15/12 cal row
12 box jump overs 60/50
9 shoulder to overhead 60/50

a) mobility 5min
10 leg swings (each side)
10 pass through
10 overhead squats
10 prone behind the neck press

b) warm up 5min
10 shuttle runs (10m)
10 overhead squats (dowel)
10 straight leg sit ups

c) overhead squat 10min
build to a heavy set of 10rep

d) conditioning 20min
for time
800m run
40 back rack lunges 40/30
20 toes to bar
600m run
30 front rack lunges
15 toes to bar
400m run
20 overhead lunges
10 toes to bar

Happy Frauentag