WODs

a) mobility 3min
1:00 each
samson stretch
hand walk
lat stretch on box

b) warm up 6min
amrap 6min
in teams of 2
10 good mornings (empty bar)
10 elbow rotations
10 step ups
partner does bike

c) conditioning 28min
4 rounds x amrap 5min
5 power cleans 70/50kg
10 box jumps 75/60
15/12 cal bike / ski

2min rest

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

b) warm up 5min
1:00 row
1:00 burpees
1:00 sit ups
1:00 air squats
1:00 single unders

c) front squat 12min
build to a heavy set of 3

d) conditioning 20min
for time
100/80 cal row
60 burpees over the rower
40 toes to bar
200 double unders

Beat the Coach: 15:27

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
scorpion
hip crossovers

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 sit ups
1:00 kb deadlifts

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-15 knees to elbows
4. 10-20 swings
5. rest

a) mobility 3min
1:00 each
hand walk
scorpion
medball squat hold

b) warm up 5min
amrap 5min
10 med ball squats
10 push ups
partner bikes

c) conditioning 35min
in teams of 2 for time

4 rounds
30 wall balls 20/14lbs
20 push ups

2000 m bike

3 rounds
30 wall balls 20/14lbs
20 push ups

2000 m bike

2 rounds
30 wall balls 20/14lbs
20 push ups

2000 m bike

1 round
30 wall balls 20/14lbs
20 push ups

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
scorpion
lat stretch on box

b) warm up 5min
12,9,6,3
step overs
ring rows
good mornings (empty bar)

c) power snatch 15min
build to a heavy set of 5

d) conditioning 12min
amrap 12min
9 box jump overs 60/50
6 chest to bar pull ups
3 power snatches 60/40kg

Beat the Coach: 10+16

a) warm up & mobility 6min
line drills

b) conditioning 32min
6 rounds for time
1000 m bike / 400 m ski
100m farmers carry 20/15kg
200 m run
12 deadlifts 80/55kg