WODs

a) mobility 3min
1:00 each
hand walk
instrep rotation
lat stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. ring rows
3. step back lunges
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 3-6 wall walks
2. 8-12 strict supinated pull ups
3. 12-18 jumping lunges
4. 20 russian twists
5. rest

Sunday Endurance for Open Gym
3 sets (pick your erg)
6:00 moderate pace [rpe 6]
0:30 sprint pace [rpe 9]
3:30 easy pace [rpe 3]
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
sumo squat stretch
instep rotation
calf stretch

b) warm up 5min
amrap 5min
10 box step ups
10 medball thruster

*partner is rowing

c) conditioning 30min
in teams of 2
on the 10:00 x 3 rounds:
500/475/450m row
80 wallballs 20/14lbs
50 box jumps 60/50cm

score: slowest round

a) mobility 3min
1:00 each
samson stretch
hand walk
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 snatch grip hang high pulls
10 behind the neck push press
*remaining time bike/ski

c) skill 8min
hang power snatch

d) hang power snatch 8min
on every 1:00 x 8 sets
2 hang power snatches
(build in weight)

e) conditioning 13min
amrap 1min x 4 rounds
5 devils press2x15/10kg
max. cal bike/ski
• rest 3min between rounds

score: total cal

a) mobility 3min
1:00 each
90/90 hip rotations
lat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
20 single under
10 cossack squats
10 ring rows
*remaining time top of push up hold

c) sumo deadlift 12min
3 sets
6 sumo deadlifts
(same weight across)

d) conditioning 18min
amrap 3min x 2 rounds each
1. 50 double under into max. strict pull ups
2. 50 double under into max. ring dips
3. 50 double under into max. weighted sit ups 15/10kg

a) mobility 3min
1:00 each
sumo squat stretch
lat stretch
instep rotations

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 burpees
*remaining time row

c) font squats 14min
4 sets
3 front squats
(same weight across)

d) conditioning 16min
for time
150/120 cal row
on every 2:00 [starting at 2:00]:
10 lateral burpees over rower

Skill Class 18:00
thruster

a) mobility 3min
1:00 each
samson stretch
hand walk
calf stretch

b) warm up 4min
amrap 4min
100m run
10 hang high pulls
10 elbow rotations

c) skill 6min
power clean

d) power clean 8min
on every 1:00 x 8 sets
1 power clean
[build to heavy]

e) conditioning 20min
amrap 4min x 5 rounds
600m run
max power cleans (70% of heavy single)
score: total power clean reps