WODs

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

b) warm up 5min
amrap 5min
8 db deadlifts
6 air squats
4 burpees
*partner is running 100m

c) conditioning 30min
in teams of 2
for time
4-3-2-1 rounds of triplet each (ygig)

triplet:
10 alt. db snatches 22,5/15kg
8 goblet squats
6 burpees

*400m partner run after each set

a) mobility 4min
1:00 each
hamstring stretch on box
scorpions
lying hip cross over
calf stretch

b) warm up 4min
amrap 4min
10 box step ups
10 good mornings
10 push ups

c) sumo deadlift 14min
3 sets
1 sumo deadlift @ 90-95%
1 drop set max reps @ 50%

d) conditioning 12min
amrap 12min
5 push press 50/35kg
10 deadlifts
15 box jumps 60/50cm

e) biceps 4min
tabata (20sec on /10 sec off) x 8 rounds
max biceps curls @ empty barbell

a) mobility 4min
1:00 each
samson Stretch
instep rotation
lat stretch
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 ring rows
10 push ups
10 scap. pull ups
*remaining time bike/ski

c) conditioning 28min
on the 2:00 x 14 rounds
6 strict pull ups
12 hand-release push-ups
cal bike/ski in remaining time
score: total cal

a) mobility 3min
1:00 each
seated pike stretch
lat stretch
sumo squat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 straight leg sit ups
*remaining time row

c) front squat 14min
3 sets
1 front squat @ 90-95%
1 drop set max reps @ 50%

d) conditioning 16min
for time
50 toes to bar
100 wallballs 20/14lbs
1500/1350m row
*partition however you’d like

Skill Class 18:00
toes to bar

a) mobility 4min
1:00 each
samson stretch
hand walk
lying hip cross over
calf stretch

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

c) skill 7min
power clean

d) conditioning 23min
3 x 7:00 intervals
800m run
in remaining time…
rounds of
10 power cleans 60/40kg
10 lateral burpees over barbell
rest 1 minutes between intervals
*pick up where you left off

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 ring rows
10 step back lunges

c) strict press 14min
3 sets
1 strict press @ 90-95%

1 drop set max reps @ 50%

d) conditioning 12min
amrap 12min
12 db shoulder to overhead 22,5/15kg
12 db overhead step back lunges
12 db plank rows

*6 reps on right then 6 reps on left

e) shoulder health 4min
tabata banded pull apart
20sec pull / 10sec hold x 8 rounds

Skill Class 18:00
push jerk