WODs

a) mobility 3min
1:00 each
instep rotation
inverted hamstring stretch
lat stretch

b) warm up 4min
amrap 4min
10/8cal bike/ski
10 good mornings
10/8cal ski/bike

c) deadlift 17min
set 1 5 reps at 75%
set 2 3 reps at 85%
set 3 1 rep at 95%
set 4 establish 1rm

d) conditioning 14min
for time
30/24cal bike/ski
into
30-20-10
deadlifts 70/50kg
lateral burpees over bar
into
30/24cal ski/bike

a) mobility 3min
1:00 each
seated pike stretch
scorpions
lying hip cross over

b) warm up 4min
40sec on/ 20sec off x 4 rounds
1. bike
2. straight leg sit ups
3. scap. push ups
4. ring rows

c) skill 6min
toes to bar

d) conditioning 26min
for time
8 rounds
10/8cal bike
10 toes to bar
10 double db bench press
10 double db bent over row
rest 1 minute between rounds
dumbbell: 15/10kg

a) mobility 3min
1:00 each
instep rotation
scorpions
sumo squat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 dball deadlifts
10 push ups
*remaining time row

c) back squat 17min
set 1 5 reps at 75%
set 2 3 reps at 85%
set 3 1 rep at 95%
set 4 establish 1rm

d) conditioning 12min
12:00 amrap
for max cal row
on the 0-4-8:00 16 d-ball to shoulder 20/15kg
on the 2-6-10:00 24 wallballs 20/14lbs
score: total cal row

Skill Class 18:00
db snatch + wall balls

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

b) warm up 4min
amrap 4min
10/8cal bike
10 ring rows
200m run

c) conditioning 30min
every 6:00 x 5 rounds
20/16 cal bike
15 chest to bar pull ups
400m run
score: slowest round

a) mobility 4min
1:00 each
instep rotation
hand walk
lat stretch
scorpions

b) warm up 4min
amrap 4min
10 push ups
10 plank rows
10 air squats

c) bench press 17min
set 1 5 reps at 75%
set 2 3 reps at 85%
set 3 1 rep at 95%
set 4 establish 1rm

d) conditioning 12min
on the 2:00 x 6 sets
100m farmer’s carry
max human makers in remaining time
*1 human maker = push-up + plank row each arm + squat clean thruster
dumbbells: 2x15/10kg
score: total reps

Skill Class 18:00
hang squat clean

a) mobility 3min
1:00 each
hand walk
lat stretch
scorpion

b) warm up 6min
30sec on / 15sec off x2 rounds
1. kb deadlifts
2. bike/ski
3. air squats
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 12-16 kb swings
2. 10-15cal bike/ski
3. 30-40sec wall sit
4. 10-15 double db z-press
5. rest

Sunday Endurance for Open Gym
6 sets
1:00 row
2:00 rest
score lowest meter set