WODs

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

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

b) warm up 6min
50 single unders
10 push ups
10 air squats
50 single unders
10 press (empty bar)
10 front squats
50 single unders

c) strict press 10min
build to a heavy set of 5

d) skill 5min
double unders / double under crossovers

e) conditioning 12min
amrap 12min
9 front squats 35/25kg
6 handstand push ups
30 double unders

a) mobility 3min
1:00 each
elbow instep rotation
inverted hamstring stretch
scorpion

b) warm up 5min
2 rounds
200m run
10 db deadlifts
10/8 cal bike

c) conditioning 30min
3 rounds for time
800 m run
50 dumbbell snatches 20/15kg
30/24 cal bike

rest 3 minutes between rounds