WODs

a) mobility 4min
1:00 each
inverted hamstring stretch
lying hip cross over
lat stretch
scorpions

b) warm up 4min
amrap 4min
10 good mornings
10 hang high pulls
10 push presses

c) deadlift 15min
build to heavy set of 5

d) skill 7min
clean & jerk

e) conditioning 8min
for time
75 clean & jerks 40/30kg

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

b) warm up 6min
on the 2:00
1. 10 ring rows
* in remaining time ski
2. 30sec plank hold
* in remaining time bike
3. 10 scap pull ups
* in remaining time row

c) conditioning 30min
on the 2:00 x 15 sets
[sets 1-4-7-10-13]: 10 strict pull-ups + ski in remaining time
[sets 2-5-8-11-14]: 30 sit-ups + bike in remaining time
[sets 3-6-9-12-15]: 100m farmer’s carry 2x32/24kg + row in remaining time
score: total cal

a) mobility 4min
1:00 each
sumo squat stretch
instep rotations
calf stretch
scorpions

b) warm up 4min
amrap 4min
100m run
10 medball squats
10 medball presses

c) back squat 15min
build to heavy set of 5

d) conditioning 15min
for time
3 rounds
30 wallballs 20/14lbs
10 burpees over wallball
400m run

Skill Class 18:00
thruster

a) warm up 6min
emom 6min
1. row
2. instep rotation/hand walk/lat stretch

b) conditioning 25min
for time
5km row

c) isometric holds 6min
emom 6min
1. max ring dip support hold
2. max good morning hold 20/10kg plate

a) mobility 4min
1:00 each
seated pike stretch
hand walk
lat stretch
scorpions

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
10 ring rows

c) bench press 14min
build to heavy set of 5

d) conditioning 12min
12:00 amrap: wall walks
on the 0:00: 15 pull-ups*
on the 1:30: 15 toes to bar
on the 3:00: 15 pull-ups
on the 4:30: 15 toes to bar
on the 6:00: 15 pull-ups
on the 7:30: 15 toes to bar
on the 9:00 15 pull ups
on the 10:30 15 toes to bar
score: total wall walk reps
*rx+ option: chest to bar pull ups

e) shoulder 4min
tabata (20sec on / 10sec off) x 8 rounds
prone press

Skill Class 18:00
kipping toes to bar

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-16 bench dips
2. 10-15cal bike/ski
3. 15-20 kb swings
4. 12-16 goblet step back lunges
5. rest

Sunday Endurance for Open Gym

20-minute row:
2x 1:40 easy, 0:20 moderate
2x 1:20 easy, 0:40 moderate
2x 1:00 easy, 1:00 moderate
2x 0:40 easy, 1:20 moderate
2x 0:20 easy, 1:40 moderate
easy: rpe 3-4
moderate: rpe 5-6
score: total meters
aerobic power [lactate threshold]