WODs

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

a) mobility & warm up 6min
line drills

c) pausing front squat 14min
3x5 pausing front squats @ 70%

3 sec bottom pause

d) conditioning 18min
3 rounds for time
400m run
60-40-20 wall balls 20/14lbs
80 double unders