WODs

a) mobility 4min
1:00 each
hip cross over
scorpion
down dog and seal
samson

b) warm up 6min
3 rounds
45sec on / 15sec off
erg of choice
plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal row
2. 10-15 dumbbell plank rows
3. 10-15cal bike
4. 15-25 sit ups
5. rest

a) mobility 3min
1:00 each
handwalk
instep rotation
lunge with lateral flexion

b) warm up 5min
in teams of 2
1-2 rounds each
A: 10 single arm dumbbell swings (5 each side)
B: burpees
A: 10 singel arm dumbbell push press (5 each side)
B: burpees
A: 10 single dumbbell front rack lunges (5 each side)
B: burpees

c) team conditioning 35min
for time

5 rounds
30 alternating dumbbell snatches 20/15
10 burpees over the dumbbell

5 rounds
30 dumbbell hang clean & jerks 20/15
10 burpees over the dumbbell

5 rounds
30 dumbbell overhead lunges 20/15
10 burpees over the dumbbell

a) warm up 4min
1:00 each
pass through
dowel lat stretch
dowel hip stretch
overhead squat

b) warm up 5min
1 round
10 dowel press
10 squats
10 dowel push press
100 sinlge unders
10 dowel push jerks
10 ring rows

c) push jerks 15min
on the 2:30 x 6 sets:
2-3 push jerks @ 78-88%

d) conditioning 12min
"Open 12.4"
amrap 12min
150 wall balls
90 double unders
30 ring muscle ups

a) mobility 4min
1:00 each
scorpions
dynamic lat stretch
samson stretch
scapula push ups

b) warm up 6min
emom 6min
1. 5-10 ring rows + 5-10 push ups
2. 10-20m walking lunges
3. easy bike

c) rope climb / bench press 12min
5 sets
5-4-3-2-1 rope climbs
10 bench press @75% bw

d) conditioning 18min
for max reps
3:00 target burpees
3:00 reverse sled drag 80/60
3:00 cal bike
2:00 target burpees
2:00 reverse sled drag
2:00 cal bike
1:00 target burpees
1:00 reverse sled drag
1:00 cal bike

a) mobility 4min
1:00 each
90/90 stretch
instep rotation
handwalk
bird dogs

b) warm up 5min
10-8-6-4-2 reps
banded good mornings
single dumbbell press (5/5,4/4 etc)

c) deadlift 15min
on the 3:00 x 5 sets:
5 deadlifts @ 72,5%

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
deadlifts 100/70
handstand push ups

a) mobility 4min
1:00 each
cossack squats
warrior squats
barbell ankle stretch
front squat hold

b) warm up 5min
amrap 5min
10 squats
10 bent over rows (empty bar)
10 push ups
10 sit ups

c) front squat 12min
on the 2:00 x 6 sets:
1. 5 reps @ 75%
2. 3 reps @ 78%
3. 1 rep @ 80%
4. 5 reps @ 78%
5. 3 reps @ 80
2. 1 rep @ 83%

d) conditioning 18min
7 rounds for time
7 double dumbbell front squats 20/15
7 pull ups
7 double dumbbell push press
7 toes to bar