WODs

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

b) warm up 5min
2-3 rounds
10 ring rows
10 step ups
10 air squats
10 push ups

c) bench press + pull up 15min
3 sets
3 bench press*
4 weighted pull ups

*both exercises heavier than last week.
for the bench press start at 82% and build from there.

d) conditioning 15min
amrap 15min
20 box jumps 60/50
10 burpees
20 thrusters 35/25kg
10 burpees

a) mobility & warm up 6min
line drills

b) conditioning 30min
for time
1 mile run

4 rounds
10 deadlifts 100/70kg
40 sit ups

1 mile run

a) mobility 3min
1:00 each
pass throughs
overhead squats
lat stretch on dowel

b) warm up 6min
3 rounds
10 air squats / back squats / ohs
10 ring rows
10/8 cal bike or ski

c) back squat 12min
on every 2:00 x 4
6 back squats @ 75%

d) benchmark conditioning 10min
"Josh"
for time
21-15-9 overhead squats 40/30kg
42-30-18 pull ups

compare to 23.10.2017

e) erg intervals 8min
tabata (20 sec on / 10 sec off)
bike
ski

a) mobility 3min
1:00 each
scorpion
handwalk
calf stretch

b) warm up 6min
2 rounds
10 (knee) push ups
200m row (easy)
40 single unders
1 round
5 burpees
200m row (moderate)
20 double unders

c) conditioning 20min
4 rounds for time
25-20-15-10 burpees over the rower
500/450m row
75 double unders

compare to 2.3.23

d) midline 8min
emom 8min
1. 1-3 wall walks
2. 5-10 rower pyke ups

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
hip crossovers
scorpion

b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike
1:00 single arm db swings

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-15 knees to elbows
3. 8-15 cal bike
4. 10-20 db snatches
5. rest

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

b) warm up 5min
in teams of 2
2 rounds
9 medball squats
6 medball press
3 burpees
partner rows

c) conditioning 35min
in teams of 2

4 rounds
30 wall balls 20/14lbs
10 synchro burpees

1000 m row

3 rounds
30 wall balls
10 synchro burpees

1000 m row

2 rounds
30 wall balls
10 synchro burpees

1000 m row

1 round
30 wall balls
10 synchro burpees