WODs

a) mobility 3min
1:00 each
samson stretch
hand walk + push ups
hip crossovers

b) warm up 8min
2 rounds
1:00 down ups
1:00 row
1:00 sit ups
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 8-12 burpees
2. 8-15 cal row
3. 10-20 medball sit ups
4. 8-15 cal bike
5. rest

a) mobility & warm up 5min
1:00 each
elbow instep rotation
step ups
samson stretch
step ups
sumo squat stretch

c) conditioning 50min
Team "Chad 1000X"
in teams of 2
for time
1000 box step ups 50cm 20/15kg
(wearing a weighted ruck or vest)

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

b) warm up 5min
junkyard dog warm up

c) barbell complex 10min
emom 10min
1 power clean
1 front squat
1 push jerk

d) conditioning 15min
10 rounds for time
30 double unders
3 power cleans 60/40kg
3 front squats
3 push jerks

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

b) warm up 5min
2 rounds
10 ring rows
10 push ups
10 kb deadlifts
10/8 cal row

c) bench press 15min
5x5 bench press @ 75-80%

d) conditioning 16min
on the 4:00 x 4
12 pull ups
21 kettlebell swings 24/16 kg
500m row

score is slowest round

a) mobility 3min
1:00 each
samson stretch
hand walk
sumo squat stretch

b) warm up 5min
amrap 5min
12 step ups
6 front squats (empty bar)
6 shoulder press
6 down ups

c) thruster 15min
work up to a heavy triple

d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps 60/50
6 thrusters 40/30kg
6 bar facing burpees

compare to 1.8.2016

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
inverted hamstring stretch

b) warm up 5min
3 rounds
100m run
10 sit ups
10 deadlifts (empty bar)

c) conditioning 25min
5 rounds for time
200m run
21-18-15-12-9 toes to bar
200m run
21-18-15-12-9 deadlifts 80/60kg

d) midline 4min
tabata (20 sec on / 10 sec off)
hollow hold
arch hold