WODs

a) mobility 4min
1min each
scorpion
hip crossover
samson stretch
plank to push ups

b) warm up 5min
2 rounds
10 shoulder press (empty bar)
10 straight leg sit ups
10 step overs
10 lunges

c) push jerk 12min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 18min
for time
50 handstand push ups
50 toes to bar
50 db step overs 20/15
50 db overhead lunges 20/15*
*performed with one dumbbell overhead and one dumbbell in front rack

a) mobility 5min
ROM drills

b) snatch warm up 10min

c) power snatch 12min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 18min
30-20-10 reps for time
cal row
power snatches 40/30
burpees over the rower

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