WODs

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

b) warm up 6min
10-8-6-4-2
down ups
step ups
air squats

c) back squat 12min
3 sets
3 tempo back squats @ 75 %

*5 sec down

d) conditioning 18min
amrap 8min
buy in: 800/700m ski
max rounds
12 front squats 50/35kg
6 burpee box jumps

2min rest

amrap 8min
buy in: 2000/1800m bike
max rounds
12 front squats 50/35kg
6 burpee box jumps

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

b) warm up 5min
1:00 row slow pace
1:00 good mornings (empty bar)
1:00 row moderate pace
1:00 push ups
1:00 row fast pace

c) deadlift + ring dip 20min
3x3 deadstop deadlifts @ 75%
3x3 deadlifts @ 80%

5-10 strict ring dips after each set

d) benchmark conditioning 10min
2000m row

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

b) warm up 8min
2 rounds
1:00 push ups
1:00 kb deadlifts
1:00 ring rows
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 10-20 kb high pulls
3. 10-20 jumping pull ups
4. 8-15 cal bike
5. rest

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

b) warm up 5min
in teams of 2
amrap 5min
30 single unders
10 medball squats
5 medball press
partner does down ups

c) conditioning 35min
in teams of 2 for time
10 rounds
60 double unders
30 wall balls 20/14 lbs
10 burpees over the partner
*partner holds plank

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

b) warm up 4min
3 rounds or 4min
10 good mornings (empty bar)
10 shoulder press (empty bar)
10 straight leg sit ups

c) clean & jerk 12min
work up to a heavy triple touch and go clean & jerk

d) conditioning 7min
"Open WOD 13.4"
amrap 7min
3-6-9...
clean & jerks 60/40
toes to bar

e) midline 6min
with a partner
3 x 30-60sec weighted plank 20/15kg

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

b) warm up 5min
on every 2:30 x 2
10 step ups
5 single arm db swings / side
remaining time row

c) conditioning 20min
amrap 20min
30/24 cal row
20 box jump overs
10 db hang snatch right 20/15kg
10 db hang snatch left

d) accessory 8min
3 sets
10 single arm db bent over rows / arm
20 db step overs
1 min rest