WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion

b) warm up 5min
2 rounds
10 ring rows
10 push ups

into

2 rounds
10 good mornings (empty bar)
10 press (empty bar)

c) power clean & push jerk 12min
work up to a heavy double

d) conditioning 18min
for time
50 burpees
25 strict pull ups
30 clean & jerks 60/40kg
25 strict pull ups
50 burpees

a) mobility 3min
1:00 each
pass throughs
overhead squats
calf stretch

b) warm up 6min
3 rounds
50 single unders
100m run
10 overhead squats (empty bar)

c) overhead squat 12min
build to a heavy set of 5

d) conditioning 18min
for time
30 overhead squats 40/30kg
150 double unders
600m run

rest 2 min

600m run
150 double unders
30 overhead squats 40/30kg

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

b) warm up 8min
2 rounds
1:00 row
1:00 lunges
1:00 bike
1:00 press (empty bar)

c) conditioning 34min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 jumping lunges
3. 10-15 cal bike
4. 10-20 push press 20/15
5. rest

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

b) warm up 6min
amrap 6min
10 sit ups
8 step ups / box jump overs
6 burpees
partner bikes

c) conditioning 35min
in teams of 2 for time
400m farmers carry 2x20/15kg
directly into
3 rounds
40 toes to bar
30 burpee box overs
2000m bike

a) mobility & warm up 6min
line drills

b) benchmark conditioning 35min
"Hotshots 19"
6 rounds for time
30 air squats
19 power cleans 60/40
7 strict pull ups
400m run

compare to 14.9.2015

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
hand walk

b) warm up 6min
10,8,6,4,2
push ups
lunges
sit ups

c) db bench press + bent over row 15min
5 supersets
10 db bench press
10 single arm db bent over row

d) conditioning 15min
for time
16-14-12-10-8-6-4-2
push ups on dumbbells
db front rack lunges 20/15kg
weighted sit ups with single db 20/15kg