WODs

a) mobility 3min
1:00 each
instep rotations
scorpions
lat stretch

b) warm up 5min
amrap 5min
10 ring rows
10 push ups
10 mountain climbers
*partner is biking

c) conditioning 30min
amrap 30min
50 strict pull-ups
100 hand-release push-ups
150 sit-ups

every 3:00 (starting at 0:00):
15/12/9cal bike
score: rounds + reps

a) mobility 4min
1:00 each
samson stretch
hand walk
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 hang high pills
10 push press
*remaining double under practice

c) deadlifts 14min
3 sets:
10 deadlifts @ 60%

d) conditioning 15min
for time
5 rounds
12 db deadlifts
9 db hang power cleans
6 db push jerks
60 double unders

dumbbells: 22,5kg/15kg

a) mobility 3min
1:00 each
handwalk
calf stretch
instep rotations

b) warm up 4min
1min on/ 30sec. off
1. bike
2. shuttle runs
3. row

c) conditioning 29min
10 rounds x amrap 2:
50/40cal bike
50 shuttle runs (1 rep = 10m)
50/40cal row
rest 1 minute between rounds
pick up where you left off
score: rounds + reps

a) mobility 4min
samson stretch
sumo squat stretch
seated pike stretch
instep rotations

b) warm up 4min
amrap 4min
10 step back lunges
10 straight leg sit ups
10 scap. pull ups

c) back squats 14min
3 sets
10 back squats @ 60%

d) conditioning 14min
for time
10 lanes farmer’s carry
into
6 lanes unweighted lunge
30 toes to bar
4 lanes single dumbbell lunge
20 toes to bar
2 lanes double dumbbell lunge
10 toes to bar
into
10 lanes farmer’s carry
dumbbells: 22.5kg / 15kg

Skill Class 18:00
toes to bar

a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10 hang high pulls
10 burpees
100m run

c) skill 8min
power clean

d) conditioning 22min
for time
10 rounds
7 power cleans 50/35kg
7 burpees
200m run

a) mobility 3min
1:00 each
handwalk
scorpions
lat stretch

b) warm up 5min
on every 1:30 x 3 rounds
5 scap. push ups
10 push ups
*remaining time row

c) bench press 12min
3 sets
10 bench press @ 60%

d) conditioning 10min
in a 10min window
2000/1800m row for time
1 set of max unbroken push ups
every rep = -1 second

score: row time minus reps

e) triceps + core 9min
on every 1:30 x 6 sets
1. 15 banded triceps push downs
2. 10 rower pike ups

Skill Class 18:00
push press