WODs

a) mobility 4min
1:00 each
cat cow
calf stretch
handwalks
samson stretch

b) warm up 5min
in teams of 2
1 round each
A/B: 10 step ups, 10 alt db deadlifts 20/15
B/A: row (easy pace)
into
1 round each
A/B: 10 box jumps , 10 alt db snatches 20/15
B/A: row (moderate pace)

c) team conditioning 30min
amrap 30min
50 cal row
50 box jumps 60/50
50 db snatches 20/15

a) mobility 4min
1:00 each
pass through
samson stretch
sumo squat stretch
dowel overhead squat

b) warm up
2 rounds
200m run
10 overhead squats (empty bar)

c) overhead squats 12min
for total laod
5 x 3

d) benchmark conditioning 18min
""Nancy""
5 rounds for time
400m run
15 overhead squats 40/30

a) mobility 4min
1:00 each
90/90 stretch
handwalks
instep rotations stretch
birg dogs

b) warm up 6min
3 rounds
200m run
9-6-3 deadlifts (buildign in weight)

c) deadstop deadlift 15min
for total load
5 sets of 3

d) conditioning 15min
2 rounds for time
60 single db box step up 20/15
40 single db clean and jerks
200m single db farmers carry

a) mobility 4min
1:00 each
kneeling lat stretch
scorpions
down dog and seal
sumo squat stretch

b) warm up 5min
2 rounds
10 pull ups
10 push ups
10 sit ups
10 squats

c) weighted chin up 10min
for totoal load
5 sets of 3

d) benchmark conditioning 20min
"Angie"
for time
100 pull ups
100 push ups
100 sit ups
100 squats

a) mobility 4min
1:00 each
samson stretch
calf stretches
hand walks + push ups
plank shoulder taps

b) warm up 5min
on every 2:30 x 2 rounds
250/200m row
25 single unders
max nose to wall handstand hold

c) conditioning 30-35min
5 rounds for time
500/400m row
50 double unders
5 wall walks
1min rest

a) mobility 4min
1:00 each
scorpions
handwalks
sumo squat stretch
reverse snowangels

b) warm up 5min
9-6-3
push press (building in weight)
burpees

c) push press 15min
for total load
5 sets of 3

d) conditioning 15min
emom 15min
3 power cleans 60/40
3 front squats
3 push jerks
max bar facing burpees