WODs

a) mobility 4min
1:00 each
elbow instep rotation
inverted hamstring stretch
down dog to seal
calf stretch

b) warm up 6min
3 rounds
5 deadlifts
5 tall muscle cleans
5 press
10 sit ups
10 step ups

c) clean & jerk 10min
work up to a heavy 3 rep clean & jerk

d) conditioning 19min
5 rounds
amrap 3min
5 clean & jerks 60/40kg
10 toes to bar
15 box jumps 60/50

1 min rest between rounds

a) mobility + warm up 6min
line drills

c) gymnastic strength test 8min
1 set
max unbroken strict pull ups
max unbroken push ups

d) benchmark conditioning 30min
"Jerry"
for time
1 mile run
2 km row
1 mile run

compare to 27.9.2018"

a) mobility 3min
1:00 each
samson stretch
warrior squat
scorpion

b) warm up 6min
amrap 6min for quality
1-2-3-4-5 etc
front squats (empty bar)
press
thrusters
burpees

c) front squat 15min
build to a heavy set of 5

d) conditioning 12min
for time
20 front squats 50/35
20 burpees over the bar
20 push press 50/35
20 burpees over the bar
20 thrusters 50/35

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation stretch
hip cross over
scorpion

b) warm up 8min
2 rounds
1:00 hr push ups
1:00 sit ups
1:00 bike
1:00 kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 15-25 sit ups
3. 8-12 cal bike
4. 10-20 kb high pulls
5. rest

a) mobility 4min
1:00 each
samson stretch
kneeling lat stretch
sumo squat stretch
hand walk

b) warm up 6min
3 rounds
10 ring rows
10 air squats
*partner does down ups

c) conditioning 30min
in teams of 2 for time
4 rounds for max reps
2min pull ups
2min wall balls
2min burpees
2min rest

a) mobility 4min
1:00 each
pass through
around the world
leg swings (30sec each leg)
overhead squats

b) warm up 5min
5 rounds
5 snatch grip deadlifts (empty bar)
5 tall muscle snatches
5 overhead squats

c) squat snatch 12min
build to a heavy set of 3

d) conditioning 15min
4 rounds for time
30 db snatches 20/15
20/15 cal bike / ski
10 box jumps 75/60