WODs

a) warm up 5min
2 sets
45"on/15"off
bike >60/55
barbell good mornings
row >1000/850
barbell shoulder press

b) teams of two
for total reps
I GO YOU GO
amrap 12min
10/8cal bike
6 power cleans 50/35
4 burpees over the bar
4min rest
amrap 12min
10/8cal row
6 push press 50/35
4 pull ups

a) warm up 5min
3 sets
45"on/15"off
ski >1000/800
sumo squat stretch
dynamic bridge

b) primer 12min
3 sets
10 alt single leg medball rom deadlifts
10 tempo medball squats
5 tempo strict straigth leg raises
10 alt single leg v-ups

c) conditioning
5 rounds
for time
24/18cal ski
16 wall balls
8 toes to bar

CAGES
a) warm up 10min
400m run
into
2 rounds
10 step ups
10 samson stretch
10 twisted cross
10 dynamic bridge
into
200m run
10 alt db snatches
5 push pus
10 frontrack lunges
10 single arm db thruster
5 burpees
200m run

b) conditioning 25min
for time
600m run
60 alt db snatches 20/15
60 push ups
400m run
40 single arm db overhead lunges 20/15
40 box jump overs
200m run
20 single arm db thruster 20/15
20 burpees

CAGES
a) warm up 10min
400m run
into
2 rounds
5 prisoner good mornings
5 sumo squat stretch
5 handwalks
into
5 barbell good mornings
5 deadlifts (unloaded bar)
5 tall muscle cleans
5 hang power cleans with 3sec pause in catch
5 power cleans (unloaded bar)
5 frontsquats
into
work up for work load

b) strength 20min
every 90sec for 4 rounds
3 deadlifts + 3 power cleans + 3 frontsquats (climbing)
2min rest
every 90sec for 4 rounds
2 deadlifts + 2 power cleans + 2 frontsquats (climbing)
2min rest
every 60sec for 4 rounds
1 deadlift + 1 power clean + 1 frontsquat (climbing)

CAGES
a) warm up 10min
3 sets
45"on/15"off
row
inverted hamstring stretch
down dog & seal
into
2 rounds
200/150m row 2:00/2:10
10 russian swings 24/16
5 sit ups

b) conditioning 20min
5 rounds
for total reps
amrap 3min
250/200m row
20 swings 24/16
max sit ups in remaining time
90sec rest

scale 200/150m row, 20/12

CAGES
a) warm up
400m run
2 rounds
5 handwalk + push ups
10 twisted cross
10 sumo squat stretch

b) conditioning 45min
"Murph"
modified
for time
1mile run
100 push ups
200 sit ups
300 squats
1mile run

scaled
1mile run
10 rounds
10 push ups
20 sit ups
30 squats
1mile run

1mile run
20 rounds
5 push ups
10 sit ups
15 squats
1mile run