WODs

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

b) warm up 5min
amrap 5min
12 step ups
6 front squats (empty bar)
6 shoulder press
6 down ups

c) thruster 15min
work up to a heavy triple

d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps 60/50
6 thrusters 40/30kg
6 bar facing burpees

compare to 1.8.2016

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

b) warm up 5min
3 rounds
100m run
10 sit ups
10 deadlifts (empty bar)

c) conditioning 25min
5 rounds for time
200m run
21-18-15-12-9 toes to bar
200m run
21-18-15-12-9 deadlifts 80/60kg

d) midline 4min
tabata (20 sec on / 10 sec off)
hollow hold
arch hold

a) mobility 3min
1:00 each
pass throughs
dowel overhead squats
scorpion

b) warm up 5min
on every 2:30 x 2
10 push ups
10 overhead squats (empty bar)
remaining time row

c) conditioning 10min
amrap 10min
10-20-30... overhead squats 40/30kg
15-25-35...cal row

d) "Chad" prep 15min
in teams of 2
400 box step ups 20/15kg

a) mobility 3min
1:00 each
hand walk + push ups
elbow instep rotation
sumo squat stretch

b) warm up 8min
2 rounds
1:00 marching plank
1:00 row
1:00 air squats
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping squats
4. 8-15 cal bike
5. rest

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

b) warm up 4min
1:00 row
1:00 step ups
1:00 db deadlifts
1:00 down ups

d) conditioning 32min
in teams of 2

90sec on / 90 sec off
5 rounds
20 box jumps 60/50
max cal row

90 sec rest

90 sec on / 90 sec off
5 rounds
20 db snatches 20/15kg
max burpees

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

b) warm up 5min
3 rounds or 5min
10 air squats
10 push ups
10 ring rows
100m run

c) benchmark conditioning 35min
"Holbrook"
10 rounds for time
5 thrusters 50/35kg
10 pull ups
100 m sprint
1 min rest