WODs

a) mobility 5min
1:00 each
table top bridge
down dog to seal
calf stretch
prone snowangels

b) warm up 4:30min
on 1:30 x 3
100m run
5-10 strict press + overhead hold

c) strict press 10min
build to a heavy single

d) conditioning 20min
amrap 20min
400m run
max unbroken strict press @ 60%

a) mobility 4min
1:00 hip crossover
1:00 instep rotations stretch
1:00 samson stretch
10 hollow rocks/hold + arch rocks/hold

b) warm up 6min
emom 6min
1. 15/12 cal bike
2. 5-10 db good morning + 5-10 ring rows

b) longer conditioning 30min
5 rounds for time
30/21 cal bike
20 db deadlifts 20/15
10 strict pull ups
150m farmers cary 20/15

a) mobility 4min
1:00 each
sumo squat stetch
cossack squats
calf stretch
hip cirlces (30s each)

b) warm up 5min
1 round
1min row
1min air squat
1min single unders
1min sit ups
1min burpees

c) back squat 20min
build to a heavy single

d) conditioning 15min
for total reps
5min max cal row
4min max air squats
3min max double unders
2min max toes to bar
1min max burpees over the rower

a) mobility 4min
1:00 each
scorpions
lat stretch
samson stretch
prone YTW (10 x each)

b) warm up 5min
2 rounds
100m ski
10 push ups
100m run
10 ring rows

c) strict pull ups / strict handstand push up 10min
A: max unbroken strict pull ups
B: max unbroken strict handtand push ups

d) conditioning 21min
on the 6:00 x 3
400/350m ski
400m run

score is the slowest round

a) mobility 4min
1:00 each
90/90 stretch
handwalk
warrior squat
glute bridge

b) warm up 5min
10-8-6-4-2
good mornings (empty bar)
air squat
push up

c) deadlift 20min
build to a heavy single

d) conditioning 10min
amrap 10min
wall balls 9/6

on the minute (starting at 1:00)
5 deadlifts 80/60

a) mobility 4min
1:00 each
hip crossovers
scorpions
samson stretch
plank shoulder taps

b) warm up 4min
1 round
1:00 wall ball sit ups
1:00 db plank rows
1:00 cal bike
1:00 burpee jump overs

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 wall ball sit ups
2. 10-15 db plank rows
3. 10-15 cal bike
4. 6-12 burpee jump over the parallette
5. rest