WODs

a) mobility 4min
1:00 each
kneeling lat stretch
scorpions
instep rotation stretch
prone snowangel

b) warm up 5min
every 2:30 x 2 rounds
10 push ups
10 ring rows
max cal row

c) strict pull up 10min
every 2:30 x 4 sets
1 unbroken set

d) conditioning 20min
10 rounds for time
15/12 cal row
12 burpees

a) mobility 4min
1:00min each
sumo squat stretch
table top bridge
hip crossovers
plank hold

warm up 4min
1 round
1:00 wall squats
1:00 cal bike
1:00 db push press
1:00 straight leg sit ups

conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15 cal bike
3. 20-25 db push press
4. 10-15 toes to bar
5. rest

a) mobility 4min
1:00 each
cat cow
calf stretch
handwalks
samson stretch

b) warm up 5min
in teams of 2
1 round each
A/B: 10 step ups, 10 alt db deadlifts 20/15
B/A: row (easy pace)
into
1 round each
A/B: 10 box jumps , 10 alt db snatches 20/15
B/A: row (moderate pace)

c) team conditioning 30min
amrap 30min
50 cal row
50 box jumps 60/50
50 db snatches 20/15

a) mobility 4min
1:00 each
pass through
samson stretch
sumo squat stretch
dowel overhead squat

b) warm up
2 rounds
200m run
10 overhead squats (empty bar)

c) overhead squats 12min
for total laod
5 x 3

d) benchmark conditioning 18min
""Nancy""
5 rounds for time
400m run
15 overhead squats 40/30

a) mobility 4min
1:00 each
90/90 stretch
handwalks
instep rotations stretch
birg dogs

b) warm up 6min
3 rounds
200m run
9-6-3 deadlifts (buildign in weight)

c) deadstop deadlift 15min
for total load
5 sets of 3

d) conditioning 15min
2 rounds for time
60 single db box step up 20/15
40 single db clean and jerks
200m single db farmers carry

a) mobility 4min
1:00 each
kneeling lat stretch
scorpions
down dog and seal
sumo squat stretch

b) warm up 5min
2 rounds
10 pull ups
10 push ups
10 sit ups
10 squats

c) weighted chin up 10min
for totoal load
5 sets of 3

d) benchmark conditioning 20min
"Angie"
for time
100 pull ups
100 push ups
100 sit ups
100 squats