WODs

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
hip crossovers
kneeling lat stretch

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

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 medball sit ups
2. 8-15 cal row
3. 10-20 push ups
4. 8-15 cal bike
5. rest

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

b) warm up 5min
amrap 5min
5 db good mornings
5 db goblet squats
5 burpees
partner runs 100m run

c) conditioning 38min
"Team Helton"
in teams of two
3 rounds for time
800m run
60 db squat cleans 20/15
60 burpees

a) mobility 4min
1:00 each
samson stretch
hand walk
hip crossovers
calf stretch

b) warm up 5min
3-4 rounds
7 good mornings (empty bar)
7 hollow rocks
7 step ups

c) power snatch 12min
build to a heavy touch & go double

d) conditioning 18min
10 rounds for time
7 power snatches 35/25kg
7 toes to bar
7 box jumps 60/50

a) mobility & warm up 6min
agility ladder drills

c) bench press 12min
build to a heavy single

c) conditioning 20min
4 rounds on every 2:30
1. 400m run
2. 1000m bike

score is sum total of slowest rounds.

a) mobility 4min
1:00 each
elbow instep rotation
cossack squat
kneeling lat stretch
calf stretch

b) warm up 5min
1 round
15 ring rows
50 single unders
15 push ups
50 single unders
15 air squats
50 single unders

c) front squat 12min
3 x 10 @ 70%
1 x max front squats @ 70%

1-2min rest between sets.

d) conditioning 15min
4 rounds
amrap 3min
75 double unders
15 dumbbell thrusters 20/15
max gymnastics reps

1min rest.

ring rows: 1 point
pull ups: 2 points
chest to bar pull ups: 3 points
bar muscle ups: 4 points

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

b) warm up 6min
2 rounds
10 good mornings (empty bar)
10 elbow rotations
10 strict press
10/8 cal row

c) barbell complex 10min
build to a moderate heavy complex of
3 deadlifts
2 hang power cleans
1 push jerk

d) conditioning 20min
amrap 4min
3 rounds of "DT" 40/30kg
max cal row

4min rest

amrap 4min
2 rounds of "DT" 50/35kg
max cal row

4min rest

amrap 4min
1 round of "DT" 60/40kg
max cal row

1 round of "DT":
12 deadlifts
9 hang power cleans
6 push jerks