WODs

a) mobility 4min
1:00 each
down dog to seal
curtsy squats
samson stretch
plank shoulder taps

b) warm up 6min
2 rounds
1:00 hand release push ups
1:00 box step overs
1:00 cal row

c) conditioning 32min
emom 32 (8 rounds)
1. 2-4 wall walks
2. 10-15 single dumbbell box step overs 50cm
3. 10-15 cal row
4. rest

a) mobility 4min
1:00 each
scorpion
handwalk
samson stretch
bird dog

b) warm up 5min
in teams of 2
amrap 5min
A: 1 round
5 burpees
5 kb deadlifts 24/16
5 sit ups
B: plank hold

c) team conditioning 30min
amrap 30min
5 burpees
10 kettlebell high pulls 24/16
15 sit ups

*partner switch on every minute

a) mobility 4min
1:00 each
scopion
calf stretch
sumo squat stretch
overhead hold (empty bar)

b) warm up 6min
emom 6min
1. 1 round
5 ring rows
10 push ups
15 squats
2. 50 single unders /
doube under practice

c) push jerks 12min
3-3-3-2-2-2 @ 78-88%

d) conditioning 12min
"CFG Open 22.3"
21 pull ups
42 double unders
21 thruster 40/30
18 chest to bar pull ups
36 double unders
18 thrusters 50/35
15 bar muscle ups
30 double unders
15 thrusters 60/40

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation stretch
scorpion
extended reverse plank

b) warm up 5min
amrap 5min
10 good mornings
10 push ups
30sec barbell hop overs

c) deadlfit 12min
1-1-1 @ 93%

d) conditioning 18min
5 rounds
20 push ups on dumbbells
60 farmers carry 20/15
100m shuttle run

a) mobility 4min
1:00 each
handwalk
dynamic lat stretch
scorpion
bird dogs

b) warm up 5min
3-4 rounds
5 pull ups / ring rows
5 deadlifts (empty bar)
5 tall muscle cleans
5 front squats
5 strict press

c) squat clean & jerk 10min
1-1-1-1-1-1 @ 78-88%

d) conditioning 20min
10-9-8-7-6-5-4-3-2-1 reps for time
ring muscle ups
clean & jerks (bodyweight)

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

b) warm up 5min
1 round for quality
1:00 cal row
1:00 burpees
1:00 box step overs
1:00 straight leg sit ups
1:00 overhead squat (empty bar or dowel)

c) overhead squat 15min
7-5-3-7-5-3 @ 65-73%
*percentage based off 1rm front squat,
second wave should be slightly heavier

d) conditioning 12min
amrap 2-2-2-3
15/12cal row
9 burpee box jump overs 60/50
max toes to bar

rest 1min between rounds