WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 scap. push ups
*remaining time double under practice

c) push press 12min
4 sets
3 push press
(heavier than last week)

d) conditioning 12min
amrap 12min
9 push press 40/30kg
6 burpees
30 double unders

e) shoulder 6min
30sec. on /15sec off (4 rounds each)
1. prone snow angels
2. z-press overhead hold (empty bar)

Skill Class 18:00
push press + double under

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