WODs

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
scorpion

b) warm up 8min
2 rounds
1:00 row
1:00 push ups
1:00 bike
1:00 step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-30 push press 20/15kg
3. 8-15 cal bike
4. 10-20 db step overs
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
samson stretch
down dog to seal

b) warm up 5min
2 rounds
8 elbow rotations
8 good mornings
8 front rack lunges
8 straight leg sit ups
partner skis

c) conditioning 35min
in teams of 2
4 rounds
amrap 8min
buy in: 60/55/50 cal ski
3 power cleans 60/40kg
4 front rack lunges 60/40kg
5 toes to bar

1 min rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion

b) warm up 5min
3-4 rounds
10 good mornings
10 snatch grip behind the neck press
10/8 cal bike / row

c) power snatch 10min
work up to a heavy 6 rep power snatch

d) conditioning 20min
for time
2:00 on / 1:00 off
60 / 50 cal bike
60 alt. db snatches 22.5/15kg
60 / 50 cal row

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

b) warm up 5min
2-3 rounds
10 ring rows
10 step ups
10 air squats
10 push ups

c) bench press + pull up 15min
3 sets
3 bench press*
4 weighted pull ups

*both exercises heavier than last week.
for the bench press start at 82% and build from there.

d) conditioning 15min
amrap 15min
20 box jumps 60/50
10 burpees
20 thrusters 35/25kg
10 burpees

a) mobility & warm up 6min
line drills

b) conditioning 30min
for time
1 mile run

4 rounds
10 deadlifts 100/70kg
40 sit ups

1 mile run

a) mobility 3min
1:00 each
pass throughs
overhead squats
lat stretch on dowel

b) warm up 6min
3 rounds
10 air squats / back squats / ohs
10 ring rows
10/8 cal bike or ski

c) back squat 12min
on every 2:00 x 4
6 back squats @ 75%

d) benchmark conditioning 10min
"Josh"
for time
21-15-9 overhead squats 40/30kg
42-30-18 pull ups

compare to 23.10.2017

e) erg intervals 8min
tabata (20 sec on / 10 sec off)
bike
ski