WODs

a) mobility 4min
1:00 each
handwalk
samson stretch
instep rotation stretch
plank shoulder taps

b) warm up 5min
in teams of 2
2 rounds as a relay
4 db burpees
8 ring rows
12/10 cal row

c) team conditioing 35min
in teams of 2
amrap 30min
200/150m row
4 double db snatches 20/15
8 alternating plank rows 20/15

*athletes can advance when station infront is clear

a) mobility 4min
1:00 each
handwalk
samson stretch
instep rotation stretch
plank shoulder taps

b) warm up 5min
in teams of 2
2 rounds as a relay
4 db burpees
8 ring rows
12/10 cal row

c) team conditioing 30min
in teams of 2
amrap 30min
200/150m row
4 double db snatches 20/15
8 alternating db plank rows 20/15

*athletes switch after each completed round

a) mobility 4min
1:00 each
cat and cow
half kneeling groin stretch
dynamic lat stretch
squat hold

b) warm up 5min
amrap 5min
5 strict pull ups / ring rows
10 push ups
15 squats
20 glute bridges

c) back squats / pull ups 15min
3-4 supersets
A: 1-2 back squats @ 85-90%
B: 80-90% of unbroken strict pull ups
*1st set is unbroken max reps

d) conditioning 15min
amrap 15min
6 push ups
9 box jumps 60/50
12 swings 24/16

a) mobility 4min
1:00 each
table top bridge
scorpion
dynamic lat stretch
scapula push ups

b) warm up 5min
3 rounds
5 press (empty bar)
30sec overhead hold
5 push ups
30sec tall plank hold

c) strict press / ring dip 15min
3-4 supersets
A: 1-2 strict press @ 85-90%
B: 80-90% of unbroken strict ring dips
*1st set is unbroken max reps

d) conditioning 15min
for time
1000m farmers carry (100 x 10m)
each break 5 db shoulder to overhead 20/15

a) mobility 4min
1:00 each
down dog and seal
scorpion
sumo squat stretch
hip circles

b) warm up 6min
on the 1:30 x 4
3 burpees
6 sit ups
9 air squats
remaining time row*
*increasing pace each round

c) conditioning 30min
for time
50 toes to bar
500/400m row
30 burpees over the bar
20 front squats 50/35

rest 2 minutes

50 weighted sit ups
500/400m row
30 burpees over the bar
20 front squats 50/35

rest 2 minutes

50 sit ups
500/400m row
30 burpees over the bar
20 front squats 50/35

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation stretch
dynamic lat stretch
calf stretch

b) warm up 5min
1 rounds
50 single unders
5 tall muscle cleans (empty bar)
5 strict press
50 single unders
5 hang muscle cleans
5 push press
50 double unders
5 hang power cleans
5 push jerks

c) power clean & push jerk 10min
5 sets:
1 power clean + 3 push jerks @ 75-80%

d) conditioning 20min
5 rounds for time
9 clean & jerks 40/30
30 double unders
9 (chest to bar) pull ups
30 double unders