WODs

a) mobility 3min
1:00 each
pass throughs
overhead squats
lat stretch on dowel

b) warm up 4min
10 front squats (empty bar)
10 strict press
10 ring rows

into

10 overhead squats
10 push ups
10 ring rows

c) pausing front squat 12min
3x3 pausing front squats @ 80%

3 second bottom pause

d) benchmark conditioning 20min
0:00-10:00

"Fran"
for time
21-15-9
thrusters 40/30kg
pull ups

10:00-20:00

for time
9-15-21
overhead squats 40/30kg
ring dips

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk + push up
scorpion

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

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

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

b) warm up 6min
2 rounds
10 ring rows
10 db deadlifts
10 step overs
partner runs 200m

c) conditioning 35min
in teams of 2
5 rounds for time
400m run
4 rope climbs
50-40-30-20-10
db burpee step overs 22,5/15kg @ 50cm

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

b) warm up 4min
3 rounds
10 good mornings (empty bar)
10 straight leg sit ups
10 air squats

c) deadlift 14min
4x5 deadlifts @ 70%

last set is max reps

d) conditioning 16min
for time
1-2-3-4-5-6-7-8-9-10
toes to bar
10-9-8-7-6-5-4-3-2-1
deadlifts 100/70 kg

15 air squats after each round

a) mobility & warm up 5min
1:00 each
samson stretch
row
hand walk
bike
elbow instep rotation

b) conditioning 40min
emom 40min
1: cal row
2: farmers carry 32/24kg (7,5m)
3: cal bike
4: rest

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

b) warm up 5min
12-9-6
ring rows
burpees
db deadlifts

c) bench press + pull up 14min
3 sets
1 bench press *
3 weighted pull ups**

*start at 85% and build
** heavier than last week

d) conditioning 18min
amrap 3min
20 burpee pull ups
max single db clean & jerks 25/20kg

2min rest

amrap 3min
20 single db clean & jerks 25/20kg
max burpee pull ups

2min rest

amrap 3min
20 db snatches 25/20kg
max target burpees

2 min rest

amrap 3min
20 target burpees
max db snatches 25/20kg